Among the fitness equipment, some are very good, such as the Swiss ball. At the same time, both the Swiss ball and other equipment have good fitness effects. Of course, some people still know the training methods of the Swiss ball. So, what are the Swiss ball training methods? Let’s take a look at Swiss Ball!
1. Lie on your back with your knees bent and hold the ball
Step one: Lie on your back, bend your knees, and hold the ball
Step 2: Hold the ball with both hands and keep the ball motionless while your upper body moves
Training purpose: exercise the rectus abdominis
Training method: Lie on your back, bend your knees and bring them together. Place the Swiss ball on your knees, hold the middle and upper parts of the ball with both hands, and lift your upper body off the ground.
Key points of action: tense your abdomen, keep it fixed, and keep your eyes level with your knees
Requirements: Training 3~4 groups, each group 15~20 seconds
2. Lie on your back with your legs pressed against the ball
Step one: Lie on your back
Step 2: Hold your head in both hands
Training purpose: exercise the rectus abdominis and iliopsoas muscles
Training method: Lie on your back, extend your knees, press your legs together on the Swiss ball, and hold your head with both hands.
Key points of action: tense your abdomen, keep it fixed, and look at your hands with your eyes level
Requirements: Training 3~4 groups, 15~20 seconds each group
3. Sit-up with ball between thighs and thighs
Step one: Lie on your back with your legs on the ball
Step 2: Hold your head with both hands, bend your knees to pull the ball
Step 3: Lift the upper and lower legs with the ball between them
Step 4: Hold your head in both hands
Training purpose: Exercise the upper rectus abdominis and iliopsoas muscles
Training method: Lie on your back with your legs on the ball. Bend your knees, draw in your abdomen, and lift with the ball
Key points of action: tense your abdomen, keep it fixed, and keep your eyes level with your knees
Requirements: Training 3~4 groups, 15~20 seconds each group
4. Lie on your back and hold the ball with straight legs
Step one: Lie on your back with legs straight
Step 2: Lift the ball between your feet
Step 3: Strengthen the abdomen
Step 4: Straighten your legs and lift them up
Training purpose: Exercise the lower rectus abdominis, internal obliques, external obliques, and iliopsoas
Training method:Lie on your back with your legs together and straight, place your hands on your shoulders to maintain balance, and hold a Swiss ball between your feet until your thighs are perpendicular to the ground.
Key points of action: tense your abdomen, keep it fixed, look directly above, and keep your head still.
Requirements: Training 3~4 groups, 15~20 seconds each group
5. Lie on your back, bend your legs, hold the ball and rotate your hips
Step one: Lie on your back with the ball between your feet
Step 2: Hold your head with both hands and raise your legs
Step 3: Rotate your hips to the left
Training purpose: Exercise the iliopsoas, gluteus maximus, gluteus medius, and gluteus minimus.
Key points of action: tense your abdomen and keep your feet from the ball
Requirements: Training 3~4 groups, 15~20 seconds each group
6. Lying prone on Swiss ball and turning waist
Step one: Kneel down on your knees and hold the ball with both hands
Step 2: Hold your head with both hands and press your body to the right
Step 3: Hold your head with both hands and press your body to the left
Training purpose: Exercise the external oblique muscles, spinous muscles, and iliocostalis muscles.
Training method: Lie on your stomach, bend your knees with your feet, hold the Swiss ball between your thighs and abdomen, hold your head with both hands, turn your waist and rotate once to the left and right, alternately.
Key points of action: tense your back, keep it fixed, and keep your abdomen from the ball
Requirements: Training 3~4 groups, 15~20 seconds each group
7. Lying on your side with a Swiss ball
Step 1: Lie on your side with your legs straight and clamp the ball
Step 2: Use your waist to exert force and quickly lift your legs to the side and up
Training purpose: Exercise the obliques, quadratus lumborum, spinalis, and iliocostalis muscles.
Training method: Lie on your side on the ground, hold the Swiss ball between your feet, place your hands in front of your abdomen for support, rotate your waist, hold the ball and lift your legs, alternating left and right.
Key points of action: tense your back, keep it fixed, and keep your feet from the ball
Requirements: Training 3~4 groups, 15~20 seconds each group
8.Swiss ball turned to the waist
Step 1: Hold dumbbells in both hands and sit on the ball
Step 2: Straighten your back and hold dumbbells with both hands apart
Step 3: Use your waist to exert force and turn your waist to the left as much as possible
Step 4: Without moving your lower limbs, turn your waist to the right as far as possible
Training purpose: Exercise the external obliques, internal obliques, iliopsoas and deltoid muscles.
Training method: Sit on the Swiss ball, hold dumbbells with both hands and raise sideways, turn left and right, alternately
Action essentials: Turn around as much as possible, hold dumbbells of moderate weight in both hands, and use your shoulders to control the dumbbells
Requirements: Training 3~4 groups, 15~20 seconds each group
9. Kneel on one knee and turn the Swiss ball on your waist
Step 1: Stand on one leg and kneel on the Swiss ball with the other legGo up and hold the medicine ball in both hands
Step 2: Raise the ball in front of both hands
Step 3: Hold the medicine ball and turn your waist to the left as far as possible
Step 4: Hold the medicine ball and turn your waist as far to the right as possible
Training purpose: Exercise the external obliques, internal obliques, and deltoid muscles
Training method: Kneel with one leg on the Swiss ball, hold the solid ball in your hand and raise it sideways, turn left and right, alternately
Action essentials: Turn your waist as much as possible and hold a medicine ball of moderate weight in both hands
Requirements: Training 3~4 groups, 15~20 seconds each group
10. Kneel on one knee and do lateral flexion on the Swiss ball
Step 1: Kneel on one knee and hold the medicine ball in both hands
Step 2: Straighten your back and press your body to the right side
Step 3: Press down on the left side of the body
Training purpose: exercise the external obliques, internal obliques, and pectoralis major
Training method: Kneel on one knee on a Swiss ball, grab the medicine ball with both hands and lift sideways, bend the upper body laterally, and alternate left and right.
Action essentials: Maximum lateral flexion, holding a medicine ball of moderate weight in both hands
Requirements: Training 3~4 groups, 15~20 seconds each group