8 Swiss Ball Exercises for Strength and Fitness
When you think of strength-training equipment, you probably think of barbells, dumbbells, and kettle bells. But you can also develop serious strength with the help of some friendly medicine balls and Swiss balls. Using these workout tools during your sweat session can tone all the areas of your body in a new and fun way.
For this exercise ball workout, you’ll be carving your core from every angle and achieving the defined muscles that come from the more intense squats and lunges required when working out on a stability ball. “Most of these moves provide a ton of glute activation and a focus on hamstrings—the combo you need for a firm butt,”
1. Stability Ball Crunches:
Doing a controlled crunch on this unstable surface boosts activation of the abdominals more than regular crunches, says Rubin.
How to Do:
- Sit on the stability ball and walk your feet forward so your shoulders, neck and thighs are parallel to the floor.
- With your neck relaxed, place your hands behind your head.
- Engage your core and lift your shoulder blades off the ball, pausing once your body reaches a 45-degree angle.
- Keep your gaze towards the sky or ceiling so you don’t put too much pressure on your neck.
- Pause, then gently lower your upper body back down.
- This movement isn’t about speed so the slower, the better. Repeat 10 times.
2. Ball Leg Curl:
How to Do:
- Begin on the floor laying on your back with your feet on top of the ball.
- Position the ball so that when your legs are extended your ankles are on top of the ball. This will be your starting position.
- Raise your hips off of the ground, keeping your weight on the shoulder blades and your feet.
- Flex the knees, pulling the ball as close to you as you can, contracting the hamstrings.
- After a brief pause, return to the starting position.