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30 Best Stability Ball Exercises to Reduce Back & Neck Pain
Specialty: Physiotherapy
Dr. Sudhansu Singh is a Physiotherapist, Sports and Musculoskeletal Physiotherapist, and Neuro Physiotherapist with 8 years of experience. He is a member of the Federation of Indian Manual Therapists (FIMT) and an active member of the Delhi... more
If you are considering Swiss ball exercises, now is a good time to start. There are many benefits of Swiss ball exercises. These bouncy, light balls help improve flexibility, balance, and stability by adding a challenge to your regular exercises.
Ask any fitness coach, and they will tell you that Swiss ball exercises have more advantage over other fitness equipment or bodyweight exercises. But how to add a Swiss ball to your exercise routine and benefit from it? How to do these exercises safely and minimize the risk of injury?
Here, we have included step-by-step directions on doing Swiss ball exercises for the core, upper body, and lower body. We also have discussed the benefits of these exercises. Read on.
What Is The Swiss Ball And How Does It Work?
The Swiss ball is also known as the exercise ball, gym ball, balance ball, gym ball, or pezzi ball. It is soft and comes in different sizes. It is made of elastic and filled with air. It was developed by Aquilino Cosani, an Italian plastics manufacturer, and was known as the gymnastik.
Initially, it was used for physical rehabilitation, but in the 20href=' target='_blank' rel='noopener noreferrer' >3820231/' target='_blank' rel='noopener noreferrer' >1980s and 1990s, American therapists started using these balls in the athletic arena. Later, these balls became a key tool in the fitness industry.
The Swiss ball works by acting as a surface, weight, and workout machine. The instability of a bouncy round ball works on all the major and minor muscle groups in your body. It also adds resistance to your movement, thereby making you use muscle strength and muscle power to complete the exercise.
Swiss ball exercises work on a deep core muscle, the transverse abdominis. The benefits of adding Swiss ball exercises to your workout routine are that they help you build a strong core and get flat abs (or belly), improve balance, and reduce back and neck pain (20href=' target='_blank' rel='noopener noreferrer' >3820231/' target='_blank' rel='noopener noreferrer' >1), (2), (3). Here are 30 Swiss ball exercises you can try out.
30 Best Swiss Ball Or Stability Ball Exercises
Always warm-up before starting any exercise. Heres a warm-up routine for you.
Warm-Up
Lets begin with the Swiss ball exercises for the upper body.
Upper Body Swiss Ball Exercises
1. Swiss Ball Dumbbell Tricep Extension
Target Triceps, biceps, wrist flexors and extensors, shoulders, core, and glutes.
2. Swiss Ball Tricep Dip
Youtube
Target Triceps, biceps, wrist flexors and extensors, glutes, hamstrings, shoulders, and calves.
3. Swiss Ball Rear Deltoid Row
Learn more
Youtube
Target Back of your shoulders, biceps, wrist flexors and extensors, hamstrings, glutes, and core.
6. Swiss Ball Decline Push-Up
Youtube
Target Biceps, triceps, chest, upper back, shoulders, wrist flexors and extensors, and core.
Steps
Sets And Reps 3 sets of 5 reps
Rest 60 secs
Tip: Increase the reps as you progress and become more comfortable with this exercise.
7. Swiss Ball Incline Push-Up
Youtube
Target Biceps, triceps, chest, upper back, shoulders, wrist flexors and extensors, and core.
Steps
Sets And Reps 3 sets of 5 reps
Rest 50 secs
Tip: Increase the reps as you progress and become more comfortable with this exercise.
Steps
Sets And Reps 3 sets of 5 reps
Rest 50 secs
Tip: Increase the reps as you progress and become more comfortable with this exercise.
These were the exercises for the upper body. Now, lets move on to the core.
Swiss Ball Exercises For The Core
10. Swiss Ball Crunches
Youtube
Target upper abs, lower abs, middle abs, obliques, lats, and shoulders.
Steps
Sets And Reps 3 sets of 10 reps
Rest 30 secs
Tip: Increase the reps as you progress and become more comfortable with this exercise.
19. Swiss Ball V-Pass
Youtube
Target Upper and lower abs, shoulders, glutes, quads, and hamstrings.
Steps
Sets And Reps 3 sets of 15 reps
Rest 30 secs
Doing these core exercises with the Swiss ball will help you strengthen and tone your abs. Heres how to tone your back with the stability or Swiss ball.
Steps
Sets And Reps 3 sets of 10 reps
Rest 30 secs
These were the exercises for the back with a Swiss ball or stability ball. Lets move on to Swiss ball exercises for the lower body.
Steps
Sets And Reps 3 sets of 10 reps
Rest 45 secs
Before you start using or buy one, heres how to choose a Swiss ball for exercising.
Which Swiss Ball Should You Choose?
Swiss balls come in different sizes. Depending on your height, choose the perfect Swiss ball.
If you are 411- 54 tall, you should opt for the 55 cm diameter Swiss ball. If you are 54 57 tall, go for the 65 cm diameter ball, and if you are 51 67 tall, use the 75 cm diameter ball.
Sit on the ball and check if your thighs and shins are at right angles with each other and your feet flat on the floor. Now, you are good to go and start exercising.
Conclusion
The Swiss ball is a great exercise tool to activate different muscles in the body and strengthen and tone them. Use a Swiss ball for working out, and you will start feeling the difference in just a few days time. Go on and add some fun element to your workout routine that will give you amazing results. Cheers!
Frequently Asked Questions
Learn more
Are exercise balls good for abs?
Yes, exercise balls are good for abs. You need to learn the right technique from a trained professional.
Does sitting on an exercise ball strengthen your back?
Swiss ball exercises are great for strengthening the back. However, if you have a back injury, you must do the exercises recommended by your doctor under the supervision of your physical therapist.
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