The Swiss Ball Workout
- composureactive
- Feb 8, 2015
- 3 min read
The swiss ball is a great piece of equiptment to add into your workout. It adds a core and stability element to any exercise. (but beware! if this is your first time, be prepared to fall off, send balls flying across the gym etc.- and yes, that has happened to me!).
Start your workout with a twenty minute cardio sesh to make sure you are feeling nice and warm and ready to challenge your body...
1.
The Leg Raise Bridge
REPS: 10 on each leg
Make sure you keep your hips level as you raise your leg, you don't want them dropping back down towards the matt. If you are worried about balance, start by coming slowly up into bridge and back down again until you feel ready to lift one leg off the ball.
2.
The crunch
REPS: 10
For this exerise, stay in the bridge position, then roll the ball, using your core and legs strength, towards your body. Keep your hips up and core tight.
3.
The Plank
Hold for 30sec- 1min.
You might find it a little tricky to actually get your legs up on the ball for this one. My preferred technique is to start behind and then roll over, walking my hands forward until I am in plank position. Some people prefer to lie infront and then lift their legs onto the ball. However, with the latter techniqie there is always the risk of it rolling away! If you are a first timer at this one, it might be easier to get a friend to hold the swiss ball for you. Once up, try to keep your back in neutral. Avoid an arched back or a bum in the ceiling look and keep your body level. Hold!
4.
Mountain Climber Plank
REPS: 10 on each side
An advancement on the previous exercise. Simply bring one knee to the floor and then back to the ball alternating legs each time.
5.
The Forward Facing Crunch
REPS: 12
Starting in plank position, roll the ball in, with your legs in a tuck position.
6.
The simple sit-up
REPS: 30
Sit on the ball, side on (so you are not directly on top of the ball). It helps if you have a wall to put your feet against. Grab at least a 5kg weight and complete 30 sit-ups.
7.
The V-Sit
REPs: 12
Sit on the ball and grab the bar above your head, then let your legs straighten and come back into a V.
8.
The Chest Press
REPS: 12
With your shoulders on the ball, grab two weights and complete an A-Press. Your arms start bent and in line with your head. Then, keeping your elbows soft, the weights come together above your head in an A shape.
8.
The Over Head
REPS: 15
Start with one weight above your chest, raise over your head, then let it dip behind the swiss ball.
9.
The Side Raise
REPS: 12
Lie on your side, over the ball. Keep your feet touching a wall for balance. Then raise your shoulders towards your hips.
10.
The Back Raise
REPS: 12
Again, with your feet agaisnt a wall, lie face down over the swiss ball and raise your chest up, so your back is arched.
And this completes your swiss ball workout. Feel free to mix it up with some of the exercises on my other workout blogs. Or, push yourself and try two sets. Enjoy your workout :)
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