Swiss Ball Workout
Many people do have Swiss balls in their home gym. But they won’t be utilizing it to the maximum. I have given some simple exercises where yoga is combined with gym workout. Swiss balls help not only to shed weight, but also to get a healthy toned body. You can do this along with your regular work out. It’s assured that within one month you will start realizing that your body is getting toned.
- Have you ever dreamt of having a good curvature for your back? For accomplishing the dream all you need is a Swiss ball. Just lie on the ball with both legs on the ground. Try to stabilize yourself with the help of your toes and hands. While you breathe in raise your right leg and right feet off the ground. Exhale and bring the leg and arms to initial resting position. Then repeat with the left arm and leg. The instability always gives you more resistance and you are getting an opportunity to challenge yourself. Thus help you to get more strength. To challenge yourself more you can use alternative leg and arm.
- Use Swiss ball to take pushups..slowly bend at the waist. Body should be at forty five degrees with the floor. Hold the ball with your hands. Balance yourselves on the toes. Once you could maintain that. Slowly lower your upper half of body a little from the ball. Bend your elbows for doing the pushups. Maintain for 1 to 5 counts. Then push yourself back to the initial position.
- Sit on the Swiss ball. Then slowly lean backwards. Lie on the ball. Legs should be on the ground .Take dumbbells on both your hands. Then you can do chest press. Do for 8 times in first three months.24 times later on. Inhale while you raise the weight and exhale while you bring them down.
- Keep the Swiss ball near the wall. You should be standing with your back facing the wall. Two and half feet between your legs. The ball sandwiched between your back and the wall. From the standing position slowly come to sitting posture .the final sitting posture should be as if you are sitting on a chair. Allow the ball to roll along with you. Though the exercise seems to be so simple, it’s highly good for your leg muscles hamstrings and quadriceps, lower back and buttocks.
- Abdomen crunches could be taken with the help of a Swiss ball. Just lie on the ball with your legs firm on the floor. Hands crossed at the back of your head. Then go for crunches .very slowly Lift your chest off the Swiss ball until your spine is slightly extended or straight. Inhale while you raise your body. Exhale when you go back to the lying position.Do 8 steps in the beginning. This makes one set. After 4 days you can increase the count to 16.thus you will be doing 2 sets. Then next week increase the count to 3 sets. This mainly caters wellness to your low back.
- How to use Swiss ball to get an enviable flat stomach? Sit in Vajrasana [diamond posture]. Sit with knees bend. Make sure that you are well seated over your folded legs. Vajra refers to diamond. You may wonder why Vajrasana is called diamond posture. The reason is this posture is as stable and strong as a diamond.
Read the continuation: More swiss ball exercise
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