Fir-View Tan-Y-Ffridd Holiday Home Park * Llangyniew * Welshpool * Powys * SY21 0LT * Email: info@fir-view.co.uk
* Phone: 01938 810575 Fax: 01938 810575 Mobile: 07973891156
* Phone: 01938 810575 Fax: 01938 810575 Mobile: 07973891156
Those weird space jumper looking ball things aren’t for bouncing around on you know! Oh no, there for much more than that! Swiss balls offer support and stability to a wide range of traditional exercises while engaging more muscle fibres during the manoeuvre! More muscle fibres engaged = more muscle being worked = quicker results, a win-win situation! See posters in the Gym for illustrations.
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Swiss Ball Exercises
Swiss Ball Stomach Exercises
> Misc
Log Roll Works your Abdominals (Abs) & Core. With the exercise ball between and under your ankles, hold a stiff press-up position. Twist your body from the hips, keeping your upper body from shifting too much. Twist as much as 90 degrees to the right and then to the left, so one ankle ends up on top of the other each way. Reposition the ball if it shifts out of place.
Ab Tuck Works your Abs & Core: Like above, In a press-up position, place the ball under your legs between your knees and feet. Pull the stability ball in towards your chest raising your hips upwards until your body has formed a tucked pose. Once you've brought your knees as close to your chest as possible, slowly extend your body back to a straight line.
Oblique Crunch Works your Obliques, Abs & Core: This one's for your love handles! Place the ball on the floor about three feet from a wall. Kneel on the floor between the wall and the ball, looking along the length of the wall, placing your hand on top of the stability ball for balance. Extend your bottom leg forwards and your back leg backwards along the base of the wall. Rest your hip on the top of the ball. Relax and stretch yourself sideways over the stability ball with your arms bent and hands clasped behind your head. Push your hips downwards into the stability ball and crunch your body lifting off the ball in the direction of the wall. Hold and slowly lower yourself back to your original position.
Abdominal Crunch Works your Abs & Core: Now for the 6-pack! Lie on your back on top of the ball with your legs bent at a 90-degree angle and feet firmly on the ground. The ball should be between your hips and shoulders following the curvature of the spine with your arms folded across your chest. Now perform a sit-up: flexing your midsection raising your shoulder blades off the stability ball. You don't have to come up too high because the tension in the muscles will decrease. Squeeze the abs at the top of the motion and slowly lower yourself back to a fully relaxed and stretched position.
Ab Tuck Works your Abs & Core: Like above, In a press-up position, place the ball under your legs between your knees and feet. Pull the stability ball in towards your chest raising your hips upwards until your body has formed a tucked pose. Once you've brought your knees as close to your chest as possible, slowly extend your body back to a straight line.
Oblique Crunch Works your Obliques, Abs & Core: This one's for your love handles! Place the ball on the floor about three feet from a wall. Kneel on the floor between the wall and the ball, looking along the length of the wall, placing your hand on top of the stability ball for balance. Extend your bottom leg forwards and your back leg backwards along the base of the wall. Rest your hip on the top of the ball. Relax and stretch yourself sideways over the stability ball with your arms bent and hands clasped behind your head. Push your hips downwards into the stability ball and crunch your body lifting off the ball in the direction of the wall. Hold and slowly lower yourself back to your original position.
Abdominal Crunch Works your Abs & Core: Now for the 6-pack! Lie on your back on top of the ball with your legs bent at a 90-degree angle and feet firmly on the ground. The ball should be between your hips and shoulders following the curvature of the spine with your arms folded across your chest. Now perform a sit-up: flexing your midsection raising your shoulder blades off the stability ball. You don't have to come up too high because the tension in the muscles will decrease. Squeeze the abs at the top of the motion and slowly lower yourself back to a fully relaxed and stretched position.
Swiss ball Arm exercises:
Swiss ball press-up (press-up level 2): In a press-up position, place the ball under your legs between your knees and feet. Now like a traditional press-up lower yourself to the ground and then push back up. This is just the same as doing an inverted press-up with your feet on a bench, but the benefit of the Swiss ball is it also activates your core muscles which are working to keep you stable.
Swiss ball press-up (press-up level 3): Put a Swiss ball in front of you and place your hands on it, shoulder width apart. Like a traditional press-up lower yourself to the ball and then push back up. Do 2 sets of 10
Swiss ball press-up (press-up level 3): Put a Swiss ball in front of you and place your hands on it, shoulder width apart. Like a traditional press-up lower yourself to the ball and then push back up. Do 2 sets of 10
Swiss ball Leg exercises:
Hip Extensions Works your Calves & Core: Lying on your back on the floor, place the stability ball as far from your hips as possible with only your soles of your feet on the top of the ball. Push down into the stability ball and lift your hips like a regular hip extension. Since the stability ball is such a great distance from your hips the calf muscles are under great strain to maintain the bridged position. Lift the hips up and down keeping the exercise ball as far away as possible while flexing your calves.
One leg Squat Works your Hamstring: Whilst standing place the Swiss ball a foot behind you. Then place your right leg on top of the ball so the ball is between your knee and foot. Then go into a lunge bending you left knee as much as you can, slowly return to standing position, repeat 10 times and change legs.
One leg Squat Works your Hamstring: Whilst standing place the Swiss ball a foot behind you. Then place your right leg on top of the ball so the ball is between your knee and foot. Then go into a lunge bending you left knee as much as you can, slowly return to standing position, repeat 10 times and change legs.
Swiss ball Back exercises:
Superman Works your Back, Glutes & Core: Lie over the ball on your front and extend your legs straight so the balls of your feet remain on the ground to stabilise your body. In one motion, fully extend your upper body, reaching your arms straight out over your head with your hands in a neutral position for at least 1-3 seconds. Release, allowing your body to relax and contour again to the ball. Keep your legs tensed the entire time to maintain a sturdy position, and repeat.
The materials in this website are informative only and in no way intended to replace the professional medical care, advice, diagnosis or treatment of a doctor, qualified personal trainer, therapist, dietician or nutritionist.
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Email: info@firview.co.uk
Email: info@firview.co.uk