The Sweetest Swiss Ball Exercises for Beginners
Looking to buy a Swiss Ball? Maybe you’ve already got one at home that’s collecting dust? Or perhaps you’ve wanted to try one at the gym? If you’ve been hesitant to give Swiss Balls a go because you’re unsure how to use them, then this is the article for you!
Bit of history.
Swiss balls go by many names, such as exercise ball, gym ball, body ball, physioball, Pezzi ball, balance ball and so on. Here at HART Sport, we call them Swiss Balls. The Swiss Ball was designed in 1963 by an Italian plastics manufacturer, Aquilino Casani. The ball was originally called a Pezzi Ball. Its original purpose was to aid in gymnastics exercise.
So how did it get the popularised name Swiss Ball?
American physical therapists coined the term in the 1980s after visiting Europe and discovered the many benefits of the Pezzi ball. When they returned to the States, they brought the ball back with them and called it the Swiss Ball after its popular use in Switzerland.
How to choose the right Swiss Ball.
Before you start, you need to choose a Swiss Ball that is best suited to you. Choosing a Swiss Ball that’s the right size for you SUPER important! The correct size Swiss Ball is generally based on your height. The chart below gives you the breakdown:
|
HEIGHT |
RECOMMENDED SWISS BALL SIZE |
|---|---|
|
155cm to 170cm |
55cm ball |
|
170cm to 185cm |
65cm ball |
|
185cm + |
75cm ball |
Let’s get into action.
We’ve got 5 beginner exercises to help you work on your core, balance and posture with our HART Anti-burst Swiss Balls.
1. Ab Crunches
If you want to work on our core, Swiss Ball ab crunches are the way to go! First, sit down on the Swiss Ball with your feet firmly placed on the ground shoulder width apart and roll the ball supporting your spine (refer to image). As you would with a regular crunch, engage your core, and use your abs to raise your chest toward your knees and hold for 3 to 5 seconds and repeat.
2. Back Extension
Want to improve strength in your back? Back extensions are for you! Start by kneeling with the Swiss Ball positioned at the front of your hips. Next, lean your torso down onto the ball with your hands placed by your side, or resting on your tailbone. Lift your torso upwards off the ball to straighten your back by engaging your glutes, hamstrings and lower back. Pause for a few seconds and then lower. (refer to image).
3. Ball Balance
Swiss Balls are great if you’re trying to improve your balance.This exercise focuses on improving balance and coordination. Get into a kneeling position, lie face down with the ball placed under your hips and stomach and your feet raised off the ground. Next, place one hand on the ground anchoring you to the floor. Hold out the other arm straight in front. Hold for 10 seconds then switch hands.
4. Butt lift
Improve your glutes with this exercise! Lay down with the ball positioned under your shoulders, your hips and legs parallel to the floor. Lower your bottom to the floor with the Swiss Ball supporting your spine. Allow your knees to bend then return to the starting position.
5. Hip extension
This exercise is great for improving your core! Get into position by lying on the floor. Pop your heels on the top of the Swiss Ball and have your bottom touching the floor. Press your heels into the ball and lift your bottom to the ceiling, hold for a few seconds, then lower to the starting position.