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The introduction of Yoga ball or Swiss balls to conventional exercise programs has been a recent phenomenon and now has become a must-have for all serious exercisers!
Despite the fact that yoga ball exercise is a new addition to gym exercises; yoga balls like Swiss balls have made it straight to the top of popularity charts.
What does Swiss ball actually do?
Nowadays you will find Swiss balls in many homes and all gyms using strength and conditioning programs, and can be said to have become omnipresent to quite an extent. Swiss balls have been incorporated into several strength training regimes and are found to have immense efficiency in training the musculoskeletal system.
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Swiss Ball Exercise
Swiss ball exercise has been advocated on the principle that a labile surface provides a greater challenge to the trunk musculature, increase the dynamic balance of the user and train users to stabilize their spines to prevent and treat injury.
Swiss Balls
Swiss balls have an unstable surface which results in an increased need for force output from trunk muscles to provide adequate spinal stability or balance. The addition of a Swiss ball exercise to upper body strength exercises result in consistent increase in trunk muscle activation levels.
In short, Swiss ball is a vastly used yoga ball for rehabilitation exercises, cardio vascular exercises and also to tone and strengthen all the muscles of the body.
Let’s get an insight into yoga ball exercises and find out how they help you.
Yoga Ball Exercise
There are many ways you can perform yoga ball exercises, lets get a look at the four basic yoga ball exercises:
Stomach strengthening Swiss ball exercise
With your back on the yoga ball, keep the upper body straight, then lift the upper body and tighten the stomach muscles.
Total Body Stretching/Stabilization
While on all fours stretch out one arm and the opposite leg, hold the position for a while and then change sides.
Upper Body Rotation
From a stable position on the stomach, with the help of your arms, turn to one side and return to the stable position and then change sides.
Straightening of the Spinal Column
While lying comfortably on the stomach, lift and lower your upper body, keep arms in a u-form next to your head.
Yoga ball exercises help to strengthen the core muscles including hips, abs, lower back and the thighs. The Yoga Ball adds variety to any workout and makes exercise time, fun time!
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