As most of you know my favorite piece of equipment in our gym is a Swiss Ball. It is so versatile and can add many levels of intensity to a workout. Plus you can do this workout at home or in the gym!
Below is a video on just a couple of ideas on how you can incorporate the ball into your home workout.
Details on the exercises below the video. Enjoy!
Swiss Ball Prone Jackknife:
Great Exercise for the core! Roll out to your shins in a plank position. Keep your shoulders over your hands as you pull the ball in under the hips. Focus on drawing your belly button back and exhale as you pull in with the knees. Perform 1-3 sets of 10-12 reps.
Swiss Ball Prone Cobra:
This is a great one to do to reverse sitting at your desk all day! LIe face down over the ball with the arms hanging down in front. Keeping the weight in your toes lift up through the chest rotating the arms as you lift. Thumbs should point toward the ceiling. Engage the glutes. Hold for 3 seconds and slowly lower down. Perform 1-3 sets of 10-15 reps.
Swiss Ball Forward Ball Roll:
Another great one for the core! Start in a kneeling position with forearms on the ball. You want to start with the arms and hips at a 90 degree angle. Next engage the core, extend the arms, shoulders and hips at the same time while maintaining a neutral spine. Hold for a count of 3 and then return to the start position. At no point should you feel pressure in the low back. Perform 1-3 sets of 10-12 reps.
Swiss Ball Cross Crunch:
A much better option than just doing crunches on the floor! Start by sitting on the ball. Roll forward until the ball fully supports the spine. Knees are kept over ankles. Place the hands around the ears and engage the core. Crunch one vertebrae at a time up making sure not to pull on the neck. Hold for a second and lower down to the start position. Perform 1-3 sets of 10-15 reps.
Swiss Ball Hip Extension:
This is a great one for the glutes and core. Lie face up with the ball underneath the calves. Arms are out to the sides. Engaging the core and glutes lift the hips up. Hold for a count of 3 and then slowly lower to the start position. Perform 1-3 sets of 10-15 reps.
The above exercises are just guidelines. Make sure to work with what works with your body by either decreasing or increasing intensity. As always let us know if you have any questions!