Patch Blog: Swiss Balls Make Exercise Fun

A Swiss Ball is a large ball between 45-65 cm. It’s the one you can sit on that comes in bright colors. There are several things you can do to target every part of the body and I would like to give some basic information to help your fitness needs.

For your legs you can put the ball between your back and a wall and do squats. Start with the ball behind your lower back and walk out a step or two and go to a sitting position. Make sure your legs are at a right angle at the down position. If you can see your toes when you are sitting you know your form is right.

You can tone your stomach with crunches. Sit on the ball and lean back until you’re looking up at the ceiling. Your lower back will be right above the middle of the ball. Put your hand behind your head to support your neck and crunch up and down. You don’t need to come up very high, just about four to six inches.

Strengthen your lower back by lying on the ball. Start in the push up position with the ball under your stomach. Your hands and toes will be touching the floor. Raise your right leg and left arm and hold it for a second or two. Lower and then repeat the other side. Start with five reps per side.

A good move the for saddle bags (thighs) is side raise. The ball makes it more challenging than the mat. Lie on your side with the ball at your hip. Keep one foot on the ground and raise the upper leg. You can hold the ball with you hand to make it a bit easier. Try about 10 reps each side.

You can also help your balance by sitting on the ball and then raising one leg out straight. Hold it for two seconds and then lower it. Try this 10 times with one leg, then go to the other leg. If you want to work the shoulders you can raise your hands over your head while holding the leg up.

Swiss balls are not only fun but effective. To find the right size read the box. They usually tell you which one to buy according to height. For more tip visit our website at body-mastery.net.