6 Effective Swiss Ball Exercises And Their Benefits

Effective Swiss Ball Exercises And Their Benefits

Swiss ball is also popularly called as an exercise ball or a gym ball. This tool is used in Pilates, yoga, athletic training and physical therapies. Swiss ball is made up of plastic and is filled with air. Exercising with this ball helps in toning and strengthening the core muscles in your body and makes you learn the art of balancing the body.

Here Are 6 Effective Swiss Ball Exercises And Their Benefits

Lying Ball Squeeze

This is a very beneficial exercise that focuses your inner thighs, back and buttocks muscles. You need to lie on your back and keep the body straight during the exercise. Keep the ball between your legs and below your knees. To press the ball you need to slowly bring your thighs close to each other and raise your hips. Be in this position for some time and again come back to the initial state by lowering your body on the ground.


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Lying Ball Squeeze

Side Crunches

This exercise effectively targets your lower back, core and oblique muscles. You need to lie down in your left side against the Swiss ball. You need to cross both your arms against the chest and stretch your feet and make them wide. This will give a good balance to your body. Now lift your upper body region from the ball and again bring your body down to the floor. Wait for a few seconds and again repeat the step with the right side.

Side Crunches

Push-Ups

Performing this exercise works on your core, shoulder and chest. First kneel down right in front of your gym ball. To perform push ups with Swiss ball you need to keep your hands above the ball and back completely extended. Now slowly extend the arms when you are pushing up and then lower your body to come to the starting position.

Push-Ups swiss ball

Leg Curl

This exercise is very effective to strengthen your lower body and tone up your hamstrings, glutes and calves. You need to lie on the back and keep your arms parallel to the body. Keep your calves above the ball. Ball should be placed in a way that it touches your thighs. Now try to squeeze the ball with the help of feet and pull it closer by squeezing it.

Leg Curl swiss ball

Legs Raised Crunch

This exercise helps in making your abdominal muscles flat and toned. If you wish to gain washboard abs then you must perform crunches using Swiss ball. To do this exercise you need to lie down on the back and place the calves placed above the ball. Keep your thighs close to the ball. Now hold the arms across your chest with shoulder blades moving up and down.

Legs Raised Crunch

Bridge

Regular sets of this exercise make the significant muscles of the body- hamstrings, inner thighs, glutes and lower back muscles dense and strong. Bend your knees and bring your upper body slightly in front. Place your back region over the ball. Both the hands should be across your chest. With feet fixed at one position, stretch your back till it becomes parallel to the ground. Come to the starting position and repeat the step after a little rest.

Bridge swiss ball

So these are some of the wonderful exercises that can be performed with Swiss ball. Swiss ball exercises are one of those exercises that give complete body workout and have gained popularity all over the world.

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    • All-natural weight management supplement. Promotes healthy metabolism
    • This natural vegan formula will effectively support both male and female weight management. Finally you can start and finish a DIET that will work.
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    • Fast-acting Whey Protein Isolate & Whey Protein Concentrate is the leading Protein source. Setting New Gold Standards 116.85 kcal Energy, 25g Protein, 0.85g Fat, 0g Sugar, 0023g Trans Fat Per 33g Serving. ZERO SUGAR!
    • Higher protein percentage (25g of protein, 88.45% Whey protein by weight). Enriched with Calcium, Sodium, Potassium and Amino Acids.
    • Includes Ultra-Filtered Whey for less cholesterol, fat & sodium. 5.84G BCAA's and 4.13g L-Glutamic Acid. Rich Double Chocolate Flavor. Instantized to Mix Easily Using a Glass and Spoon.
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    • PLEASE NOTE: MuscleXP Brand is owned by Emmbros Overseas. Across all Online Platforms, the orders are supplied directly by the company and therefore 100% original and does not require any authenticity check. None of the MuscleXP products come with any Printed Foil inside the Box. However, All Jars come with MuscleXP Printed Seal outside the Jar.
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