Model is using a Medium Swiss Ball. Also available in small and large
You may have a swiss ball, but do you know how to really utilize it beyond just sitting? They're not just playful accessories, you can use one to work even your deepest muscles! There's plenty of ways to put it to good use.
Hip Rolls
Starting position:
Lay down on your back making sure your pelvis and shoulders are flush against the floor.
Squeeze your shoulder blades together. Keep your arms resting at the sides of your body.
Place your feet on the ball with your legs fully stretched.
Movement:
Breathe in before you begin.
Exhale and sink your heels into the ball and slowly raise your spine, vertebra by verterbra, to create a bridge. Keep yourself completely straight. Your thighs should be aligned with your chest.
Inhale and slowly return to starting position, one vertebra at a time.
Repeat 6 to 10 times.
Side Kick
Starting position:
Lie down on the ground on your right side. Your right arm should be out.
Straighten and align your heels, hips, shoulders, and wrists.
Rest your head on your right arm.
Movement:
Breathe in before you begin.
Exhale and lift your right leg. Squeeze the ball between your legs, make sure the rest of your body doesn't rise from the floor.
Breathe in again and lower your legs slowly, just enough to touch the floor.
Repeat 6 to 10 times, then switch sides
Double-sided lateral plank
Starting position:
Rest on the ball on your right side and hover in the air slightly using your elbow as support. Keep your legs stretched out making sure your heels, knees, hips, and shoulders are aligned.
The movement:
Breathe in before you begin.
Exhale and lift your chest and pelvis so create a perfectly straight line with your legs and hold your position.
Hold for 15 to 30 seconds and rest for 10 seconds. Repeat 2 more times and then switch sides.
Push ups
Starting position:
Get on all-fours in front of the ball with your knees hip-width apart.
Place your hands on the swiss ball, fingers facing forwards, aligning your arms with your pectoral muscles. Your hands should be spaced apart just a bit wider than your shoulders.
On your knees, lower your chest to the ball, elbows out and downwards, and keep steady.
The movement:
Breathe in before you begin.
Exhale and push on your hands to extend your arms.
Breathe in and slowly descend back into starting position.
Swimming
Starting position:
Place your pelvis on the center of your swiss ball, legs straight with the tips of your toes on the ground. Aligned with your sholders, extend your arms and have your hands flat on the ground with your fingers in front.
Your legs should be hip-width apart.
The movement:
Breathe in before you begin.
Exhale and push on your hands to straighten your arms. Lift your legs from the ground and extend them outwards. They should be aligned with your hips and shoulders.
Inhale and slowly lower your legs back to starting position.
Repeat 6 to 10 times
Core plank
Starting position:
Kneel onto your swiss ball and slowly lower your front half so your arms extend out and your hands are flat on the floor or mat.
The movement:
Breathe in before you begin.
Exhale and bring your pelvis to the center of the ball. Continue to slide yourself forward until the ball is at your feet, keeping your legs straight and your hands planted on the floor. Hold steady.
Breathe in and return to starting position.
Continue for 15 to 30 seconds and then rest for 10. Repeat twice
The Swan
Starting position:
Place your pelvis on the center of your swiss ball. Assume the shape of the ball by allowing the top half of your body to hang while on it.
Keep your legs straight with your legs hip-width apart.
Your arms should be at your side.
The movement:
Breathe in before you begin.
Exhale and straighten up your chest by raising it, your arms at your sides and palms towards the ceiling. Maintain your gaze towards the ground while keeping your peak position steady.
Inhale and return to starting position.
Repeat 6 to 10 times.
Butt stretch
Starting position:
Lie down with your back on the floor, making sure to keep your pelvis flush against the ground.
Squeeze your shoulderblades. Your arms should be at your sides.
Put your feet on the swiss ball, making a right angle with your legs.
The movement:
Inhale and put your right foot on your left knee.
Exhale and push your right knee with your hand, feeling a stretch in your right buttock.
Inhale and relax.
Repeat 6 to 10 times, then switch legs.
