5 Effective Swiss Ball Exercises And Their Benefits

Swiss Ball Exercises And Their Benefits

You will find various workout strategies in the gym which will help to tone up your thighs and bring them in a perfect shape. Swiss ball is one of them. You can do exercises with this ball at the comfort of your home.

In This Article We Will See Some Of The Five Effective Swiss Ball Exercises Along With Their Benefits:

Sit-Ups

In this exercise you need to lie on your back over a Swiss ball and keep your hands behind the ears. As you breathe in contract your abdomen muscles and try to raise the upper body in upward direction from the ball and bring it to the same position while breathe out. This exercise tightens abs make them flat and toned.

Sit-Ups

Alternate One Arm Leg Extension

Lie on your stomach over the ball and gently press your abdominal region against the ball. Keep your body firmly balanced in this position. Exhale and raise one arm forward with the opposite leg raised in outward direction. Inhale and come back to normal position. Do the same procedure for another arm. It is beneficial in strengthening lower and upper back muscles and buttock muscles.

Alternate One Arm Leg Extension

Leg Lift for upper abs

In this exercise one has to lie on the side keeping the ball between the shins. Now clasp both the legs to hold the ball in between. Using inner thighs lift the ball in upward direction. Now again keep it back on the floor. Repeat with alternate sides. This exercise is good for toning up and strengthening thighs and sides.

Leg Lift for upper abs

Swiss ball reverse plank

In this exercise one has to lie over the ball. Take your arms out and ensure your shins and ankles are the only present on the ball. Now bend into your elbows and with the help of core muscles keep the hip in line with the spine. Be in this position. Just like normal plank this exercise gives strength in the core muscles and helps in losing fat from the abdomen.

Swiss ball reverse plank

Swiss ball seated head tilt

Sit on the ball and keep your spine straight with knees bent. Now slightly tilt your head towards one direction and squeeze with your shoulder to experience a stretch from the shoulders to lower back. Be still for few seconds and again do it in opposite direction. This exercise emphasizes on the muscles of shoulder to abdominal region and makes them strong and dense.Using Swiss ball is quite beneficial than doing exercise on a flat surface. As the ball is very slippery and leads to imbalance so you need to make much effort to keep it the right place and exercise.

Swiss ball seated head tilt