Swiss Ball And Strength Training

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Getting a Strong Midsection can be as simple as mixing The Swiss Ball and Strength Training. The ball is an inexpensive and portable tool that is easy to use and great for developing the strong, toned body you are looking for.

The first time I ever sat on a ball and felt my abs shake after just three crunches, I knew I had found the exact tool that would target the weak links in my body that I wasn’t getting with weight training alone.

Perhaps you have heard that combining The Swiss Ball And Strength Training will improve your posture, your core stability, and your balance. It’s true. Even just by sitting on the ball your back and posture are forced to work and keep you from falling off.

How Can A Ball Make Me Stronger?

It’s simple really; the ball is round and therefore is an unstable surface. When you sit on it and do exercises that require you to balance, all of the little deep supporting and stabilizing muscles in your body must kick in to keep you from falling off.

When you mix The Swiss Ball And Strength Training exercises, your entire body has to work. That means that you will see new muscular strength and tone everywhere!

Am I Using The Right Size Ball?

By using the right size ball you will be able to control your movements and have better form. The general rule is to pick a ball that allows you to sit on it with your hips and knees bent at 90-degree angles. Your height can be used as a guideline to help figure out what size will work best for your body.

1. If you are less than 5’ tall, use a ball that is 45cm.
2. If you are 5’ to 5’8”, use a ball that is 55cm.
3. If you are 5’9 to 6’2”, use a ball that is 65cm.
4. If you are taller than 6’2”, use a ball that is 75cm.

What to wear When Using the Swiss Ball

Wearing comfortable workout pants or longer shorts and a top that will stay in place is a good choice. This may seem obvious, but I would hate to see you go to a Swiss Ball class and be uncomfortable or self-conscious wearing shorts that ride up or a shirt that ends up around your ears!

It is important to make sure that your feet are not going to be slipping out from under you. You can wear running shoes or go barefoot when you are working out with your ball. I would avoid against wearing only socks – on most floors that is a recipe for an injury disaster.

Okay, I’m Ready to Get On…

Now that you are ready, clear a space that will give you enough room to move easily with your ball. Check for items around you that you could potentially run into if you happen to lose your balance. Make sure that the floor is clear of sharp objects that could puncture your ball.

When you are getting used to being on your ball it is okay to be close to the wall or another solid object that you can hold on to if your balance feels shaky. As you progress, try to keep the ball and yourself away from leaning on other things so you have to use more of your stabilizers.

Using Your Swiss Ball with Weights

As you start getting more comfortable with balancing on your Swiss Ball try using it in your weight training exercises. Almost every exercise that you do with dumbbells and barbells can be done using a ball.

Try sitting on the ball rather than a chair or bench. Your abs and back have to work to keep you stable. Start with a lighter weight than you would normally lift until you feel confident on the ball.

For exercises that you would normally do lying on a bench, use the ball instead. Whether you are doing exercises face down or face up, when you add the ball every muscles in your body will have to work rather then just the one you are isolating with your weight training exercise.

More Tips To Help Keep You Balanced on The Swiss Ball

Focus on pulling in your abdominals with every exercise. This is your center for balancing, so use your abs! Not only will does this protect your lower back from strain but you will be working your midsection on every exercise. No crunches necessary!

Think about lengthening your spine when you are sitting on the ball. Think TALL.

Remember to breathe. Taking slow controlled breaths will help you relax and perform each exercise more efficiently.

Focus your eyes on one point. Gaze at something on the floor or wall to help control your balance.

Have fun. At first it can be frustrating if you feel shaky and awkward. The more you practice, the easier it will become. Many people say that working out with the ball feels more like play than work. Hopefully you will find this too!

How to get more…

Would you like to know more on how to do fun and creative workouts using the Swiss Ball?

I would like to show you exactly how do Swiss Ball exercises that will challenge and strengthen you. I have designed fantastic pilates and yoga workouts that use the ball for a great way to add some spice in your exercise program. Please contact me now with all of your Swiss Ball and Strength Training questions.

Get on Your Ball Today!!!

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