Push ups using the ball make a great exercise even better. Adding a Swiss Ball to the push up creates an element of instability and extra challenge.
Workouts on the ball offer several advantages over other, more conventional exercises. By using the ball as a pivot to leverage your own bodyweight you can create considerable resistance to perform functional, integrated movements safely through a full range of motion.
The Swiss Ball Kicking Crunch is an advanced variation of the Swiss Ball Crunch incorporating a twisting movement.
The Pike Press is an advanced exercise to strengthen the upper back and shoulders.
Bridging movements are some of my favorite Swiss ball exercises. They generally offer a wide progression difficulty. I’ve used the bent knee bridge with de-conditioned clients in their seventies and challenged young athletes with the advanced variations.
Reverse Extensions are another way to target your lower back and core with the Swiss Ball. Reverse Extension flex and extend your lumbar spine using the weight of your lower body for resistance.
Reverse crunches on the Swiss Ball allow you to train your abdominal through a full range of motion while challenging your balance and coordination. This movement requires more lower abdominal strength than regular crunches.
Leg Lifts build strength, endurance, and cordination of the lower abdominal wall and test the recruitment of important core muscles like the transverse abdominus.
Calf raises using the Swiss Ball work your calves without the machines in the gym.
Tricep Extensions using the ball add a stability requirement to a familiar exercise.
Bicep Curls using the Swiss Ball are a great option for anyone who wants to do a little arm work but who doesn't have the time or equipment for regular curls with barbells or dumbbells.
The Lateral Pull will increase your shoulder stability while working your back and core.
Push ups using the ball make a great exercise even better. Adding a Swiss Ball to the push up creates an element of instability and extra challenge.
Last time we looked at the Hamstring Curl on the ball. A good complement to this exercise is the Quad Extension. The knee extension in this exercise definitely works your quads but also involves the upper body, abs and core.
In my opinion hamstring curls on the ball beat any hamstring machine IâÂÂve ever used. This exercise precisely targets your hamstrings and also engages your muscles in your hips and back.
Pelvic Tilts are designed to warm up your lower back and enhance mobility and coordination in your lumbar spine.
Using the correct size Swiss Ball is essential to getting the most out of exercises using the ball. Here are some suggestions on determining the correct size ball.
The Spinal Twist or Russian Twist is a great way to loosen up your back and gently work your obliques.
The Knee Tuck or Jackknife is a challenging exercise that works your body from head to toe. The exercise is somewhat similar to Rollouts, requiring your lower abdominals to contract isometrically, stabilizing your spine.
The Superman or Alternating Superman exercise on the ball is all about precision. This exercise integrates countless muscles in your back and core. Especially the small stabilizer muscles in your spine that attach one vertebra to another thereby stabilizing and supporting your spine from the inside out.
How often have we heard the question, âhow do I train my lower absâ; and what about the debate whether lower abs even exist? Because of the neural innervation of the rectus abdoiminus or âsix-packâ and actions of other muscles I think functionally speaking lower abs certainly do exist. Rollouts are similar to the plank posture in yoga where you isometrically engage your abdominals and core to stabilize and control anterior pelvic tilt thus preventing hyper-extending your lower back.
Back Extensions over the Swiss Ball complement crunches perfectly. Advantages over more conventional equipment include increased activation of the inter-segmental stabilizers of your spine and core muscles in general. While high resistance is possible the focus is on dynamic flexion and extension.
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