Top Ten Fitness Ball Exercises

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Top Ten Fitness Ball Exercises

It was on you tube when I was awed by an able bodied girls working out real hard with a ball! After a little research I found out that it is named as the ‘Swiss Ball’ or ‘Fitness ball’ and some serious body sculpturing happens with this light but heavy ball.

As attractive they look they are inexpensive and require little space. Fitness ball is an efficient replacement to the weight bench in a gym. Here are the top ten ways to get fit with the ball.

Top Ten Ways To Get Fit With The Ball

Crunches

This exercise is very similar to normal crunches. Performing crunches by placing the ball under your lower back with your feet shoulder-width apart and toes straight; this will exercise the abdominal muscles.

Crunches

Butt Lift

This is a pelvic girdle exercise. This is performed like normal butt lift by placing the ball under your head and shoulders and your feet shoulder width apart, keep your hands on your hips. Move your butt vertically towards the floor and up again until your hips are parallel to the floor.

Butt Lift

Rotation

This exercise is specially performed with the ball. Lie flat on back with your legs on top of the ball and bend your knee. Keep your arms out to the side perpendicular to your body, palms facing upwards. Rotate your knee as far as you can and return to the centre, do this without lifting your shoulders. This is an exercise of the lower body.

Rotation

Push-Up

This is a normal push up exercise. Perform normal push ups by placing your belly on the ball and your hands on the floor. This is an exercise that puts stress on the chest, shoulders and the triceps muscles.

Push-Up

Knee Tuck With The Ball

This is again a ball specific exercise. Perform this exercise by getting into the exercise ball push-up position. Tuck the ball towards and away from your belly with your keens. Do this by keeping your abdominal muscles tight; this exercise is specific for enhancing the abdominal muscles.

Knee Tuck With The Ball

Hand And Leg Crunches

A ball specific exercise, which stretches the stomach and thigh muscle, is performed by lying flat on your back. Extend your legs straight up. Perform crunches by moving the fitness ball from between your legs to the top of your head.

Hand And Leg Crunches

Also Read

The Top 10 Ways To Maximize Your Cardio Workout
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Leg Lift

This exercise is analogous to the leg raise exercise for abs. This is effective in the abdominal areas and also tones the inner thighs. Perform this exercise by lying flat on your back; keep your arms beside you and your legs perpendicular to your body. Lower your legs to the floor and lift them up to the same position by placing a Swiss ball in between your legs. Keep your lower back to the floor.

Leg Lift

Half Roll

This is an exercise to tone the abdominal muscles. Twisting your arms from left to right by placing your head on the ball and holding your hands over your chest exercises the abdominal muscles.

Half Roll

 

Reverse Roll

One of the ball specific exercises to tone the abdominal and back muscles is the reverse roll. Lie flat on your back place your feet on top of the ball. Get into a bridge position and roll the ball towards your girdle. Be stable in the bridge position while pushing the ball towards your butt with your knees.

Reverse Roll

Reverse Crunches

This is a unique ball exercise of the lower back. Lie on your stomach, placing your pelvis on the ball with your feet against a wall for support. Crunch, with your hands besides your ears till your upper body is parallel to the floor.

Reverse Crunches

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