This is the second part of the swiss ball exercises from my previous post on 6 swiss ball exercises to try out
From the sitting posture, slowly raise your body and stand on your knees. Then lean forward. Bend at the waist region. The ball should be supporting your elbows. Then slowly roll the ball forward as you inhale. While doing this you need to do Udhyana Bandha [which is nothing but voluntary tightening of your abdomen.] maintain for a count of 1 to 10 at the point when your thighs and upper half of the body is forming a straight line. Slowly come back to the initial position. This makes one round of exercise. Repeat it for 4 rounds in initial weeks. After a month make it 6. The next month make it 8. The very next month make it 16.
- Lie on your back in relaxed position with legs apart, hand apart, palms facing the roof. Count from 1 to 5. From this relaxed position come to Sthithi. That is legs together, hands by the side of your body. Inhale while bending your both knees. Rest your feet flat and firm on the mat. Then exhale. Take the ball keep it on your thighs. You should be holding on to the top of the ball. Inhale for a count of 1 to 3 and then exhale as you roll the ball to your knees. Maintain with normal breathing again for a count of 1 to 8. Then roll the ball back to its original position. This makes one set. It has to be done for minimum 6 rounds.
- Swiss ball to tone your pectoral muscles and shoulders. Lie with the frontal part of your knees on the ball. Initially hands will be here flat on the ground. Body should be at 45 degrees with the ball. Inhale and raise your body so that the entire body is parallel to the ground. Exhale and come to initial position. Be careful while doing this. You should not injure yourselves. It gives you strong arms and abs in addition to a well toned shoulders and chest.
- Lie on your back in relaxed position with legs apart, hand apart, palms facing the roof. Count from 1 to 5. From this relaxed position come to Sthithi. This is Shavasana. That is legs together, hands by the side of your body. Bend your knees. Stretch your arms to both sides. Feet should be on the top of Swiss ball. Inhale and lift the buttocks and do squeeze your gluteus muscles [Moola bandha in yoga].maintain for a count of one to 5. Return to starting position while exhaling. Repeat the exercise for 10 rounds.
- Lie with your stomach on the Swiss ball. Slowly raise your Legs and hands while inhaling. This exercise could be better tried by keeping the feet firm on the wall. Stretch your arms towards your front well as if someone is pulling you. But it will be still a challenge to balance on the ball.
The counts mentioned above are mainly for beginners. Even if you are an athletic person more than 24 times is over doing. Include lot of variety in your work out than sticking on to one type. You don’t have to do all of them in a single day. Just 3 or 4 will do.
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