30 Minutes Swiss Ball/Exercise Ball Workout
Do not reject the Swiss Ball even if it looks like a child’s toy. The Swiss ball–also called stability ball, fitness ball, equilibrium ball, or exercise ball– produces an unstable surface, which requires your core muscles to work harder to maintain you balanced. Fire up your core and also tone your whole body with the adhering to Swiss ball workouts or Exercise Ball workout
Quick Idea: Stability ball are available in different sizes. Select a ball that is proper for your elevation: Under 5′ = 45cm ball; 5’1″-5′ 7″ = 55cm sphere; 5′ 8″-6′ 2″ = 65cm round; 6′ 3″ as well as over = 75cm ball.
Stability Swiss Ball Knee Tuck to Chest
Start in a push-up position with your feet up on the ball. Make sure that you engage your core and raise your hips so your back is flat before you begin. (A) Keep your back flat and try not to raise your hips as you draw (B) Bend your leg toward your body.Return to the starting position with extending legs until they are straight.
Start position as shown by lying on floor, bottom of feet supported on ball. (A) Lift your hips up off the floor and contract your butt and hamstrings. (B) Bend your knee toward your body. Return to the starting position with extending your legs until they are straight.
Lower Back Crunch
Lie on a Swiss ball, with the ball supporting your lower back and your feet flat on the floor. Place one hand behind your head and one hand on diagonally touching your leg (A)Then switch to opposite doing the same exercise.
Swiss Ball Abs Crunch
Lie back on a Swiss ball with knees bent at a 90-degree angle and feet on the floor about shoulder-width apart. Interlace your fingers behind your head. The ball should be under your hips and lower back.
Swiss Ball Hand Off / V-Pass
Lie on your back with your hands out to your sides while squeezing a Swiss ball in between your feet. (A) Keeping your legs as straight as possible, lift the ball up and off of the ground. Push the ball towards the sky with both hands touch the Swiss ball. Then slowly and firmly with squeezing the ball back the starting position.
Swiss Ball Back Extension
Lie facedown on a Swiss ball, hands straight ahead, feet against a sturdy object. (A) Squeeze your glutes and lift your torso up until your body forms a straight line. (B) Move until your body in a straight line, feel your abs. Slowly move down the starting position.
Get into shoulder stand position, squeeze the ball by bringing your calves closer together as you rest your arms at your sides. Tighten your abs and relax your head and neck, pressing your lower back into the ground. (A) Squeezing Swiss ball with both legs (B) Slowly move down with squeezing Swiss ball. Move up slowly to the starting position.
Swiss Ball Abs Crunch
Lie on your back with your hands under your head and put your legs on a Swiss ball. (A) Engage your abs and sit up with your back on the floor. (B) Get your hand straight toward Swiss Ball meantime move your leg toward your butt with 90 degree angle.