Swiss Ball Workout Routines For Novices - Things You Need To Be Aware Of

Tired of the usual brisk walking, jogging and crunches that you do almost everyday

? Then perhaps it's time for you to play ball. Nope, you don't have to go about looking for people to play basketball with. Get yourself a Swiss ball! These huge spheres look like they're made for kids, but the range of exercises you can do with them are definitely not child's play. Swiss balls allow you to achieve core muscle strength, balance, flexibility and stability.

Originally used for physical therapy in the rehabilitation of injuries, Swiss balls are now staples in the fitness industry. Not only are they versatile and portable, they're easy on the joints as well.

So, if you're looking for a fun and exciting twist to your usual workout routine, here are some easy Swiss ball exercises to try out:

1. Shoulder Rolls. To begin this exercise, lie with the Swiss ball under your shoulders. Roll about 6 to 8 inches to the left and right for a total of 20 times.

2. Back Arch. For this exercise, the ball should be positioned in the middle of your back. At the start position, put your arms on your side. Once you've balanced yourself on the ball, reach as far back with your arms as possible. Touch the ground if you can. Hold for about 10 seconds before slowly returning to the start position. Do this five times.

3. Leg Extensions. Again, you should lie down with the ball in the middle of your back for this exercise. Using your arms for balance, extend one leg straight out (the other foot should be flat on the floor for support) for 5 seconds. Do 2 sets of 10 repetitions for each foot.

4. Back Raises. Begin this exercise with your face down and your stomach on the ball and your hands on the ground. Using your feet for balance and support, lift your shoulders and arch your back up as high as you can, then slowly return. Do 2 sets of 10 repetitions for this exercise.

5. Sit-Backs. Swiss ball sit-backs will really challenge your core. Begin by sitting on the ball and slowly leaning back, using your arms for balance and taking your feet off the ground as you do so. Lean back as far as you can and hold it for 5 seconds for 5 reps.

6. Wall Push Ups. Begin by holding the Swiss ball in both hands and placing it against a wall. With your elbows straight, lean forward on the ball. Take your feet back 3-4 feet from the wall. Start the push up by holding your body in a straight line and lowering your body towards the wall, bending your elbows out to the sides as you do so. Before your chest reaches the ball, push yourself back out to the starting position. Do 2 sets of 10 reps each if you can.

7. Inner Thigh Exercise. While a bit challenging, this exercise is fun to do. Start by lying down on your back with your knees bent. Put the ball between your legs and squeeze it (the ball) with your inner thighs/knees for 5 seconds. Relax for up to 5 seconds and repeat the squeeze five more times.

by: Erick Spires

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