get on the ball!
It’s the Key to Peak Fitness
photography by Keith Munyan
Chances are, you lift weights specifically to get stronger and more muscular. That’s all well and good, but if you could perform the same basic routine while also greatly improving your coordination, balance and stamina, you would, right?
Well, you can. Presenting the Swiss ball workout. It turns weight and weight-free routines into much more challenging regimens, forcing you to do the exercises while balancing on the ball in some way. This brings many more muscles into play, making you not only concentrate on balance, but maintain strict form once properly aligned. Only when you’ve established balance can you then generate power.
The following regimen offers a variety of useful exercises. Getting used to the ball isn’t easy, so first undertake the weight-free maneuvers. Only when they are no longer a major challenge should you try the weights ones. Once you’ve mastered all the exercises you can combine them any way you like. Use light weights, especially at first, since an awkward spill off the ball can cause injury.
CHEST & ARMS
Push-Ups
Place your hands on top of the ball with arms bent at 90-degree angles, the legs out behind you and extending up on toes. Proceed to push up to arms’ length. Pause, then return to starting position. Perform 8 repetitions.
HIPS & ABS
Single-Leg Raises
Lie with your upper back and head on the ball, arms out to sides, the left leg bent and the right leg straight. Proceed to raise the right leg up and hold for 15 seconds. Pause, then return to starting position. Do 8 repetitions, then change leg positions for another set with the left leg rising.
OVERALL BALANCE
Ball Balancing
Kneel on the ball on all fours to begin, holding for a minute. Once you’ve mastered that, extend arms out to sides for a minute. Once you’ve mastered that, do it with your eyes closed.
BACK
Trunk Extensions
Kneel over the ball, grasping it at the bottom and back. Proceed to slowly raise the chest and hold for 15 seconds, then relax. Perform 4 repetitions.
TRICEPS
Rear Curls
Lie with your upper back and head on the ball, grasping dumbbells overhead. Proceed to curl the weights behind the head. Pause, then return to starting position. Perform 8 repetitions.
HIPS & GLUTES
Hip Raises
Lie on your back with legs straight, feet on the ball and arms out to sides. Keeping the upper and lower bodies aligned, proceed to roll the ball toward you with the feet, bending the knees and raising your hips. When legs are bent at 90-degree angles, pause, then return to starting position. Perform 8 repetitions.
BICEPS
Incline Curls
Lie with your back on the ball in an incline position, grasping dumbbells palms up with elbows slightly bent. Proceed to curl weights up. Pause, then return to starting position. Perform 8 repetitions.
SHOULDERS
Military Presses
Sit on the ball with the back straight, grasping dumbbells over shoulders. Proceed to press weights overhead. Pause, then return to starting position. Perform 8 repetitions.
THIGHS
Back Squats
Stand with the ball between your back and a stationary object. Proceed to slowly squat down until thighs are almost parallel to the floor. Pause, then return to starting position. Perform 8 repetitions.
CHEST
Flyes
Lie with your upper back and head on the ball, grasping dumbbells overhead. Proceed to lower arms out to sides, keeping elbows bent. Pause, then return to starting position. Perform 8 repetitions.
CALVES
Foot Flexes
Lie with your upper back and head on the ball, arms out to sides, the left leg bent and the right leg straight. Proceed to flex the foot for 15 seconds. Pause, then return to starting position. Do 8 repetitions, then change leg positions for another set with the left foot flexing.