The Swiss ball workout has some advantages over other pieces of equipment. It can extend the range of motion on the crunch and activate more muscle. It can also create instability that forces your abs to contract harder to brace your body. It also act as a source of self resistance. These 7 Swiss ball workouts for beginners can be a guide to start a ball workout.
Swiss Ball Workout For Beginners
How does it work
The ball might act as a surface, a weight and exercise machine. This workout might give the abs, obliques, transverse abdominis, a deep core muscle. This can result in a strong mid-section and a pain-free back. Most of the conventional workouts ignore this.
Tips in general
- Select the correct size : Sit on the ball with both feet flat in the floor. Your knees may have to be bent at 90-degreee angles.
- Find a suitable place to use the exercise ball : You should be in an open area and have plenty of space to move around. All sharp and heavy objects may have to be removed to avoid any accidents.
- Brace the ball with rolled towels or a few pillows : Place the towels around the base of the ball to prevent any rolling much. When you get used to balancing on the ball remove the towels. Or you can ask a friend to hold the ball for you until you get habituated with the exercise.
- Pay attention to your breathing : You do not have to hold your breath while doing the exercise. Breath normally during the exercise.
Some exercises with the Swiss ball for women
1) Beginner sit-ups
- Sit on the ball. Keep your feet flat. Let the hips be at a distance. Engage our abs and align your shoulders over your hips.
- Cross your arms at your chest.
- Lean back and walk your feet forward until your lower back rests on the ball. For this make your behind forward until your lower back rests in the ball.
- Then walk your feet forward until your thighs are parallel to the floor.
- Your body should make a straight line from your knees to the top of your head.
- Tuck your chin and lift your shoulders and head until you can see your knees.
- Do into sit up all the way.
- You just want to flex the space between the top of your hips and your rib cage.
- Return to the starting position and repeat it at least 10 times.
Also Read – One Arm Dumbbell Row – Workout of the Day
2) Beginner leg extensions
- Sit on the ball with your feet flat .You hips must be at a distance. Engage your abs and align your shoulders over your hips. Lift one foot and straighten the leg.
- Your calf must be parallel to the floor.
- Hold the position for 10 seconds.
- You may use your abs and leg to keep the ball stable.
- Ball extensions condition the core muscles that support the spine.
- Release your foot. Lift the other foot. Repeat the leg extensions with the other foot.
3) Beginner ball lifts
- Lie on your back. The exercise ball must be between your feet. Clasp your hands behind your head.
- Engage your abs now squeeze the ball between your feet.
- Keep your legs straight and lift the ball towards the ceiling. Stop when your legs are perpendicular to the floor.
- Lower the back within one inch to the floor. Repeat the ball lift at least ten times.
4) Beginner ball squats
- Stand with your ball to a wall.
- Place the exercise ball between yourself and the wall, at your lower back.
- Lean your back against the wall and walk your feet forward to one to three paces.
- Remain leaning against the wall by engaging your abs.
- Lower yourself into a squat .
- Your knees should be in line with your ankles.
- Your thighs must be parallel to the floor.
- If your knees exceed your ankles, adjust the position of your feet .
- Hold the squat for 10 to 20 seconds. Push back up to starting position Repeat the squat at least 10 times.
Beginner Swiss ball exercises for men
1) Roll out
- Kneel on the floor.
- Rest your forearms on a Swiss ball.
- Keep your core braced. Roll the ball forward that your arms might be extended. Stop before your lower back begins to sag.
- Roll yourself back.
- Do three sets. Repeat for ten times.
2) Elbow circle
- Get into a plank position.
- Your forearms must be on the ball. Your elbows should be directly under your shoulders.
- Your body must form a straight line.
- Brace your arms and begin moving your elbows in a circular motion, clockwise as though you are stirring a big pot.
- Continue for 30 seconds. Perform 2 – 3 sets. Switch directions for each side.
3) Swiss ball crunch
- Sit on a Swiss ball. Your feet must be flat on the floor, shoulder width apart.
- Walk your feet forward as you lie back on the ball.
- Stop when the ball is under your hips, lower back, middle back and knees bent 90 degrees .
- Now keep your head in line with your upper body. Place your hands behind your ears and draw in your abs.
- Raise your chest up in slightly crunching position. Do not pull your neck for the crunch. You have reached the end.
- Pause, then slowly return to the starting position.
- Perform 3 sets of 8 – 12 repetitions.
This Swiss ball workouts for beginners can strengthen the core. It may be difficult for beginners because it creates an unstable surface and force your muscle differently to balance. The best way to use the ball is to practice simple beginner exercises.