Using A Swiss Ball Effectively….
Posted on 8 April 2010
Swiss Balls are amazing. I myself once put them aside as something wacky and a waste of time, more recently though especially after reading the work of Paul Chek they have really grown on me. Their versatility is unrivalled with potential for bodyweight exercises, stability, and stretching.
Here Are Some Of My Favourites
Single Leg Squat - this is especially good for those of us, who can’t do conventional single leg squats as the ball provides a bit of support and stability.
JackKnife - One of my favourites, I have become addicted to these doing them at most workouts. An awesome total body stabilisation and core exercise.
Back Extension - All you need is something to support your feet and your have a perfect back extension station to build up your lower back.
The Walkout -- Another of the best exercises a few reps of these will get your arms and abs burning along with your heart pumping.
Swiss Ball Pushup - A slight variation on the classic which forces you to use more stability muscles.
Building an Efficient Routine
It is easy to build an efficient routine with a swiss ball and pretty much no other equipment. To me an efficient routine should be high tempo and encompass your whole body, here is something I have been doing:
20 Seconds of each exercise/ Repeat 3 times/ Rest for 1 minute between each round.
- Swiss Ball Pushup
- Single Leg Squat
- Walkout
- Jackknife
- Back Extension
In that order do each exercise for 20 seconds moving onto the next as quick as possible. This will lead to a working time of 6 minutes but once you factor in the rest periods you are looking at a 10 minute workout which will hit your whole body.
This can either be done on its own or it can be done to finish a workout, personally I like to do it on off days along with a bit of cardio.
Along with a Kettlebell the swiss ball id definitely one of the best pieces of kit to have lying around your home when it comes to workouts, not to mention their ability to build core strength. Give it a go but be careful if you are a beginner as the stability challenge the balls provide can take some adjusting to….
9 comments so far
People who linked here
- Fitness Exercise Ball - can you use large beach ball as a substitute for a swiss ball? - Free Shipping
- Great links for the weekend!
Comment by Rodney
8 April 2010
I love the use for the single leg squat. I am slowly trying to develop the strength to do these, and find that I lack the balance at the very bottom. The Swiss ball might just be the perfect crutch to keep me upright until my strength improves a bit more. Thanks!
Comment by Greg
9 April 2010
You can add planks to that list as well. Get your feet up on a bench and use the ball under your elbows. Excellent workout.
BTW – I love the walkouts. Hard as nails, but great core exercise.
Comment by The Conscious Life
10 April 2010
Just like to add my experience with Swiss ball. You can also do crunches on the ball. To get the most benefit, position the ball in the middle of your trunk (just above your hips) so that your upper body isn’t supported by the ball. You’ll work your core muscles more this way.
Comment by Joe
10 April 2010
I have been using one of these for years – Really helps with balance. Plus my kids love it when I bring a new one home.
Comment by Liam | EverythingZing.com
16 April 2010
I like the walkout, that’s not one I’ve tried before. Looks like a great way to build shoulder stability and upper body strength. Will be adding it to my workout tomorrow!
Comment by Dave
19 April 2010
The squats with the ball are great because they allow proper body position in both the knees and the back so there is less overloading of these joints.
I train the single leg squats with every lower body workout, they target the hip stabilizers (the cause of much knee and back pain) better than anything else.
Comment by Shane
25 April 2010
Nice roundup! I used to sit on a swiss-ball instead of a chair, for a while. It definitely strengthens the lower back, but I couldn’t get comfortable enough for long-term sitting. I still use it for my workouts, though.
Nice blog, by the way!