The Swiss Exercise Ball

If you are a stay at home mom or are just looking for a convenient way to exercise, a Swiss Exercise Ball is a great investment. They are $15 to $30 online or at any sports store. Here is a quick workout for upper, back and lower body.

Wall Push Up
Great for upper arm, also used by Physical Therapists for shoulder rehabilitation. Hold your swiss exercise ball in both hands and position it against a wall at chest height. Lean forward, elbows straight. Take your feet back 3-4 feet from the wall. Hold your body in a straight line and lower yourself towards the wall, bending the elbows out to the sides. Your chest should gently touch the ball. Push yourself back out to the starting position. If you can do 8-10 repetitions, go for your maximum then rest for 1-2 minutes. Repeat the exercise 3-4 times.

Single Leg Thigh Dip
Excellent work out for calves and thighs. Begin with the swiss exercise ball against a wall and your upper back. You should be leaning into the ball with your feet 3-4 feet away from the wall. Bend your right leg behind you, lowering yourself about 6 inches, hold for 3 seconds then push up with your left leg. For an additional challenge, go all the way down so your right knee touches the floor. Repeat 5 times using your left leg, then switch and use your right leg 5 times. Rest for a minute, then repeat 3-4 times. For proper form, make sure your knee doesn’t go past your foot.

Back Extension
Position your swiss exercise ball under your hips and lower torso with the knees straight. With your hands behind the head or back, slowly bend forward, making your body like a triangle. Then lift your chest off the ball, bringing your shoulders up until your body is in a straight line. Make sure your head, neck, shoulders and back are in a straight line. You want to think about making your body like a triangle then bending it to a ‘C’ shape as much as possible. Repeat for 12-16 reps, rest for a minute, then repeat 3-4 times.

Reverse Push Up
Slightly more challenging than the wall push up. For a greater challenge, lean on your toes rather than your knees. Position yourself on your knees/toes with the ball in front of you. Place your hands on the ball just wider than shoulder width with elbows straight. Lean forward so your knees, hips and shoulders are in a straight line. Bend elbows out to the sides, lowering the chest towards the ball. Push back up, straightening the elbows, and repeat. If you are looking for more cardio then strength, try doing “supersets” or sets of 30-50 before resting and repeating. Again, rest for 1-2 minutes and repeat the exercise 3-4 times.

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