Swiss Ball 20 Min Exercise Session 1

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SWISS BALL EXERCISES

The ball is a great, cheap, versatile, piece of exercise equipment.Every exercise that uses the ball works the core because the ball is unstable, making you use your core to keep yourself in place.

UPPER BODY

TRICEPS EXTENSION                                                                                                                                                                             Stand opposite a wall, with the exercise ball against the wall in front of your chest. Lean in letting your forearms rest on the ball. Push yourself back by rolling the ball towards your hands to extend your arms. Then slowly return back after a short pause. Keep your back straight and engage your core.

PUSH UPS                                                                                                                                                                                                        For both push ups and ball dips I have dropped to 3 sets, comprising 8, 6 and 4 repetitions.                                                                                                                                 Wedge the ball in the corner of a room. Assume the push up position on the ball, this will be easier than a normal push up as more of your weight is directed through your legs. Complete eight push ups.                                           Move the ball away from the corner onto the flat of the wall, complete six more push ups.                                                                                                                             Move the ball away from the wall, to the middle of the room to complete four final push ups.

BALL DIPS                                                                                                                                                                                                 Wedge the ball in the corner of a room again. Sit on the ball, with your hands next to your hips. Press your hands down to lift your hips up and in front of the ball slightly, find your balance and bend the elbows as you lower into a dip. Press down into the ball to push back up for eight reps.                                        Move the ball away from the corner onto the flat of the wall, complete six more dips.                                                                                                                                       Move the ball to the middle of the room to complete four dips.