ExerciseFrom The Physio

Fun on the ball

Swiss balls or gym balls are great pieces of equipment to mix a home workout up. Of all the pieces of equipment when I ask what people have at home, a Swiss ball is it. And if they don’t have one, they are happy to buy one.

It is a great piece of equipment.

Advantages:

  • it can add an unstable surface to and exercise making something that was easy, now challenging e.g. bridging onĀ  the ball.
  • it can make a hard exercise easier- depending where you place the ball you can offer more or less support.
  • some people have the balls that they have been using as office chairs- so should be easily available.

Disadvantages:

  • kids love these big balls, so you may have to claim your equipment.

Tips:

  • If you need to pump the ball then place in boot or front seat of car and take to the garage. If you have it in the back seat, sometimes difficult to get out the car when pumped.
  • Some bicycle pumps have the right nozzle to pump the ball. Also Air mattress pimps also work.
  • Inflate ball when temperature is above 20 degrees Celsius.
  • Inflate ball to about 80% of diameter initially. Wait a further 24 hours and then inflate the ball to the full diameter.

The ball workout:

Quality always trumps quantity

  1. bridge roll out on the ball- can use arms at different positions to either increase of decrease the level ofsupport. Aim for 8-12 reps.
  2. 1 min plank on the ball
  3. passing ball from legs to arms and back. 10 reps
  4. Wheelbarrow on the ball- pull yourself forward and back.
  5. Spanish squat 8-12 reps
  6. Seal on the ball with a push up x 10
  7. Single leg squat with back lunge on the ball x10 per leg

Aim to repeat series 2-3 times. Let us know how it goes in the comments.

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