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Swiss ball || Gym ball Exercises

Swiss Ball Exercises

An exercise ball or swiss ball is the ball constructed of soft elastic with a diameter of approximately 35 to 85 centimeters (14 to 34 inches) and filled with air. It is most often used in physical therapy, athletic training and exercise. It can also be used for the weight training.
Swiss ball || Gym ball Exercises
Swiss ball exercises : following are the various ball exercises :

  1. Ball Exercises for Abs (Abdominal)
    1. Ball Crunch
    2. Swiss ball || Gym ball Exercises
      1. Lie on your lower back on the exercise ball and place your hands behind the ears.
      2. Roll your shoulder blades of and lower yourself back down after a short pause.
      3. To avoid straining your neck, looks straight up instead of looking at your knees.

    3. Ball Side Crunch
    4. Swiss ball || Gym ball Exercises
      1. Lie on your side against the exercise ball, arms across your chest, legs extended and feed wide apart to give you balance.
      2. Raise your upper body up from the ball and lower it back down after a short pause. Alternate sides after each completed set.
      3. Breathe out while contracting your ab muscles and breathe in while returning to starting position.

  2. Ball Exercises for chest
    1. Ball Push Up
    2. Swiss ball || Gym ball Exercises
      1. Lie prone with your hands on top of the exercise ball, legs and back fully extended.
      2. Push yourself up by extending your arms and slowly lower yourself back down after a short pause.
      3. Breathe out while pushing and breathe in while returning to starting position.

    3. Ball Push Up - Feet Up
    4. Swiss ball || Gym ball Exercises
      1. Lie prone with your thighs on top of the exercise ball, legs and back fully extended and hands on the floor, elbows bent.
      2. Push yourself up by extending your arms and slowly lower yourself back down after a short pause.
      3. Breathe out while pushing and breathe in while returning to starting position

  3. Ball Exercise For Shoulders
    1. Ball Rear Deltoid Row
    2. Swiss ball || Gym ball Exercises
      1. Lie prone with your belly against the exercise ball, back and legs extended and hold dumbbells down to your sides, arms extended.
      2. Raise the dumbbells straight up until your elbows are at 90 degree angles then rotate them up and slowly lower them down after a short pause.
      3. When rotating up keep the angle in your elbows still throughout.

    3. Ball Shoulder Rotation
    4. Swiss ball || Gym ball Exercises
      1. Lie prone with your belly against the exercise ball, back and legs extended and hold dumbbells out to your sides, elbows at 90 degree angles.
      2. Keeping the angles in your elbows still throughout roll the dumbbells up until your Forearms are parallel to the floor.
      3. Breathe out while rolling up and breathe in while returning to starting position.

  4. Ball Exercises for the back
    1. Ball Hyper-extension
    2. Swiss ball || Gym ball Exercises
      1. Kneel down in front of the exercise ball, your belly pressed on top of it and place your hands on each side of the ball.
      2. Extend your back by extending your arms and legs and return to starting position after a short pause.
      3. Breathe out while extending and breathe in while returning to starting position.

    3. Ball Hyper-extension - Reverse
    4. Swiss ball || Gym ball Exercises
      1. Lie prone on top of the exercise ball which is itself on top of a bench, legs down but extended and grip the bench with both hands to maintain balance.
      2. Raise your legs up while keeping your legs extended and slowly lower them down after a short pause.
      3. Breathe out while raising your legs and breathe in while returning to starting position.

  5. Ball Exercises for Legs
    1. Ball Squat - on wall
    2. Swiss ball || Gym ball Exercises
      1. Crouch with your back pressed against the exercise ball, itself against the wall, knees at 90 degree angles and place your hands behind your ears.
      2. Raise yourself up by extending your legs and slowly lower yourself back after a short pause .
      3. Breathe out while raising yourself up and breathe in while returning to starting position.

    3. Ball Calf Raise - One-Legged
    4. Swiss ball || Gym ball Exercises
      1. Stand up on one foot and lean against the exercise ball itself pressed against the wall in front of your chest.
      2. Raise Yourself by standing on your toes and slowly lower yourself back down after a short pause. Alternate legs after each set.
      3. Make sure that only the calf muscles are exercising.

  6. Ball Exercises for Arms
    1. Ball Biceps Curl - Standing
    2. Swiss ball || Gym ball Exercises
      1. Stand up with your back against the exercise ball, itself against the wall and hold dumbbells down the sides of your body.
      2. Raise the dumbbells towards your shoulders and slowly lower them back after a short pause.
      3. Keep your back and upper arms still throughout.

    3. Ball Triceps Extension - Weighted
    4. Swiss ball || Gym ball Exercises
      1. Lie on your back, shoulder blades against the exercise ball, buttocks off the floor and hold dumbbells on each side of your head, upper arms perpendicular to the floor.
      2. Raise the dumbbells up by straightening your arms and slowly lower them back after a short pause.
      3. Keep your upper arms still throughout.
Also see Balanced diet, nutrition, home exercises, yoga asanas and their benefits, and many other health related topics at Meraki Health and Fitness.

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