The Swiss Ball
What it is
Swiss balls are large, heavy-duty inflatable balls with a diameter of 45 to 75 cm (18 to 30 inches). The Swiss ball is also known as the exercise ball, Pilate's ball and many other names.
Swiss balls offer you a fun, safe and highly effective way to exercise. They will last for a very long time and are inexpensive compared to other exercise equipment. Swiss Balls are amazing for pregnant women as it provides great support on the back and buttocks area. Certain women have been known to use the ball for assistance during labour, commonly known as “Birthing Balls”
Origin
Invented in 1963 by Aquilino Cosani an Italian toymaker and originally call the Gymnastik, the Swiss Ball shot to fame in the early Sixties when it was used by physical therapists and chiropractors in Switzerland to assist with rehabilitation and became known as the Swiss Ball.
In the late 1980’s coaches and personal trainers realized the effectiveness of the Swiss Ball in developing balance and core strength. Since then they are reported as being the most effective method for core conditioning.
Why use a Swiss Ball
Using a Swiss ball will improve the strength of the abs and the lower back. Since the Swiss ball is unstable you have to constantly adjust your balance, which in turn will improve your balance and flexibility.
1. Proper Alignment
Using the Swiss ball will use many other muscles to maintain stability and balance thus alignment of your body is also improved when proper balance is maintained.
2. Great Abs
Crunches on the Swiss ball have been scientifically proven to give your abs a better workout than traditional crunches. If a “six pack” is your goal, then the Swiss Ball is your answer as the abs and back muscles are simultaneously worked.
3. Muscle Strength and Endurance
Improved muscle strength and endurance in all of the major muscle groups. Helps alleviate and prevent back pain. Because all major muscle groups are exercised, tone, strength and endurance are improved as well as flexibility and balance.
4. Core Stability
Because of the instability of the Swiss ball you can greatly improve your balance, coordination and core strength in your abs and back. Even deep abdominal muscles get a great workout contributing to greater core stability. Only the Swiss Ball can guarantee this.
FIVE EASY SWISS BALL EXERCISES:
1. Push-Up on a Ball – Upper Body Strength
Burning Pecs, Shaking Arms and Brilliant posture, balance and core strength.
Lie with your abdomen on the Swiss Ball, walk your hands forward on the floor until the ball rests under your shins when you feel comfortable enough with your balance to not fall literally on your face.
Pull your navel in toward your spine, bending your elbows.
Lower your upper body to the floor. Hold this position for three seconds, and then push up so your elbows are straight but not locked. Keep your head in line with your spine and your abs engaged.
ADVANCED DIFFICULTY : Roll your body further forward so that JUST your toes are on the ball. (kak hard)
Start with 5 reps, working up to 15. Once you've mastered 15 reps, rest for one minute and then do a second set.
2. Ball Hip Thrusters – Buns of Steel
Bounce a coin off your butt in no time at all and as a bonus you get toned thighs and perfect hammys
Lie with your back flat on the floor, placing your lower calves/Achilles on the ball, put your feet on the ball for master class difficulty. Place your arms out at a 45 degree angle to give you the balance you need.
Now lift your pelvis off the floor and thrust upwards, straightening your legs, so your body weight is on your shoulders and the ball, contract your core muscles keeping your body alignment intact, and hold for 5 seconds.
ADVANCED DIFFICULTY: As you get better at it move your arms more and more towards your body until eventually you will just be using your bodies own balance. (Killer)
Start with 5 reps and work up to 12. Rest for 30 seconds and do another set.
3. Jack Knives – Six Pack to die for
Try these amazing jack knives, more advanced than your typical sit up, but with better results as you get all your ab muscles firing at the same time.
Lie down with the Swiss Ball above your head
Pull your core muscles tight, then slowly lift the ball and both your legs(keeping them straight) up towards each other and meet with your legs being 90 degrees in the air, hold for 3 seconds. Return slowly to starting position.
ADVANCED DIFFICULTY: Pass the ball between your feet (ankles) and your hands. ( not too terrible) Work towards 5 reps, continue on to 12 reps. When you stronger increase the number.
4. Back extensions – Perfect Posture, Strong Back
Our lower backs are the critical muscle which holds our back together. A strong lower back improves posture and back strength. Place your feet against a wall and lean your hips on top of the Swiss Ball. Put your hand behind your head and slowly lower your upper body down towards the ground as far as you can keeping your back straight and posture firm. Slowly return to the starting position which would be as though there was a long ruler going from your heels to your head, don't go past this mark, as it places unnecessary strain on our back.
ADVANCED DIFFICULTY : Try some weights (depending on how heavy those weights are, could be serious business) Try do sets of 8 reps, then work upwards.
5. Ball squats – Great legs, sexy calves, killer butt
Nothing works more muscles than a good old fashioned squat, it's been here for centuries, and trust me, it's not going anywhere. Works wonders on the body, especially with this small twist we have in store for you. Hold the ball with straight arms, so it’s about level with the face. Feet just wider than shoulder width apart. Squat down, bringing the ball all the way to the left side, Hang tight in this position for three slow breaths, and then untwist the torso and return to standing before repeating on the other side.
For the best results, keep that butt down in the squats and keep your arms as straight as possible with a tight core throughout.
ADVANCED DIFFICULTY : Try standing on the ball and squat (No Way!!!!) OR For the Olympians out there, try this using the pistol squat method of a one leg squat. (Hell to the NO!)
Try get 5 reps done, then work towards 10 reps
If you got them by the “Balls”, their hearts and minds will follow – John Wayne
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