Newer workout forms are springing up everywhere in an effort to help healthy living audiences adopt a fit lifestyle.
One of the latest additions to the various types of gym equipment found in the market are Swiss balls. The target reason for innovating fitness equipment is to ensure that people do not lose their motivation and attraction to maintaining a fit and healthy lifestyle.
Where did Swiss balls originate from?
The Swiss ball was originally introduced in Italy. During the year the 1960s, Aquilino Coasni, a plastic manufacturer in Italy created it and named it “Prezzi Ball”. It is an inflatable large ball intended mainly to help in gymnastic exercises.
How do Swiss balls work?
Swiss ball related workouts are primarily based on one principle and that is to balance a section of the body on the ball. This part of the body is dismounted over the ball top. Although this sounds like a basic fitness regimen, it can actually make a dynamic impact on toning the body as well as enhancing balance. The internet offers a host of workouts and exercises that can be done using Swiss balls. It is particularly beneficial in toning the core muscles of one’s body.
Image by: The Science of Eating.com
The swiss ball offers a great deal of versatility. Gyms, yoga centers and fitness gurus are increasingly finding innovative ways to adapt the swiss ball to various forms of exercise. More recently, it’s been used extensively in conjunction with Pilates. A large number of easy to complex floor workouts can be done using Swiss balls.
Low-Cost Fitness Regimen with Swiss Balls
• Swiss Ball Workout One: Squats Stand with the ball against a wall. Keep the upper body rested against the Swiss ball on the wall. Keep your feet and hip a width distance. Now, squat down with your thighsin a parallel position to the floor. Hold it for few seconds and then push the Swiss balls through the legs to return to the previous standing position. You must keep your core tight and pull it while working this type of squat.
• Swiss Ball Workout Two – Push Ups: Pushups are some of the best ways to strengthen your muscles in the upper body region. Place the shin over the ball and lie in push up position. Now do the normal push up position on the floor. Bend the arms and lower the chest down above the floor. Hold and then return to the last position with arms straight. Do not lock your arms entirely to continue maintaining tension in your muscles. Ensure that your back is straight, the abdominal muscles tight and tucked in as you perform this workout. For making it a bit more advanced you can put as less pressure as possible on your shin or feet over the Swiss ball.
• Swiss Balls Workout Three – Crunches: Take the Swiss Ball and sit over it with the feet kept flat on the floor. Now roll or lower until the pelvis and your lower back is contacting with the ball. You can tuck the abdominal muscles in and raise the upper body slowly at around 45-degree angle. So, it is almost halfway in between your sitting position and lying position. Hold there and start again. You can keep your hands on sides of your head or across your chest, whichever feels suitable for you.
As you can see, Swiss ball workouts offer an affordable fitness option, which can be done in the comfort of your home. With one Swiss Ball, you can perform a host of exercise combinations. Here are some options that you might want to try to put your swiss ball to best possible use.
