HOW TO PROPERLY USE A FITNESS BALL FOR YOUR EXERCISES?

For those who haven’t seen this “equipment” at someone’s place or at a gym, a fitness ball is a huge ball (about 14 to 34 inches in diameter) made of soft elastic. Also known as Swiss ball, it is helpful for those who wish to strengthen their spine. You may also use it for general exercise. In this blog, you will learn how to properly use a fitness ball for your exercise, because there are so many exercises that can be done with this one equipment.

Exercise use #1: Squats

For the legs and back, to be repeated 8-15 times.

• Find a wall.

• Stand with your back to the wall, and with the ball in between, in contact with your lumber (lower back).

• Start to get in a sitting position with knees bent at a right angle, and with the ball still between your back and the wall.

• Get back in standing position, trying not to let the ball fall.

Exercise use #2: Push-ups

For the arms and abdomen, to be repeated 8-10 times.

• Lie face-down with the ball under your belly, legs out straight, and palms flat on the floor.

• Use your palms to pull yourself ahead, rolling the ball underneath. Get into plank position, with the ball placed anywhere between ankles and hips. Keep your spine aligned – your ears, shoulders and hips should be in the same line.

• Do push-ups.

Exercise use #3: Balance

For overall balance, to be repeated 8 times.

• Sit on the Swiss ball. Place your hands on your hips.

• Place your feet on the floor, close together.

• Lift one foot off and hold position for 5 seconds.

• Repeat with the other foot.

There are many more exercises that can be performed using a Swiss ball. One just has to get creative with their fitness trainers and device a routine that suits one’s fitness needs.