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Exercising with a Swiss Ball for Fitness

Posted by Metropolis Fitness
Metropolis Fitness
Metropolis fitness and Spa are passionate about health and fitness for all.
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on Thursday, 28 March 2013
in Fitness Updates

Swiss Balls are one of the best methods for exercising your abdominal and core. More and more gyms are offering ball fitness exercises. Simply sitting, rolling or bouncing on that big inflatable Swiss ball can make you more fit.


Swiss ball, also known as stability ball, fitness ball, physio ball, etc. is an inexpensive piece of equipment that offers a total body workout. From children to adults, juniors to seniors, almost everyone can benefit from a Swiss ball. We also provide Swiss Ball Fitness Classes at our Personal Training Classes.



Why is Swiss ball so effective?


1. It works multiple muscles at a time to bring your body to a perfect balance.

2. Without increasing your exercise time, you can work harder than you do lying on a bench and move more muscles as compared with exercising on other equipment.

3. Most of the exercises work on the lower body. However, with a ball, you can concentrate on your core and improve your posture, balance, and core strength.

4. A Swiss ball works your legs, arms, chest, back, abdominal  It also allows you to have a Cardio workout by doing such moves as sitting jumping jacks.

5. With a ball, you can also get that sought-after six-pack!


Before you invest in a ball, you must consult a fitness trainer for the right size and firmness. The harder the ball, the more difficult it will be to workout. Therefore, for beginners, it is advisable to choose a softer ball. Also, the right size of ball depends on your height. So, always refer a Fitness Center for the guidelines for using a ball for best results.



Few exercises that you can perform with a Swiss ball:


Oblique Twist – Lie down with the ball under your back. Hold your head with both your hands for support. Now, slowly raise up lifting your shoulders blades off the ball and rotate left shoulder towards right hip and vice-versa. Elbows should be on your side. 


Chest Fly – Support your head and shoulders on the ball; bend your legs with heels two feet from ball. Extend arms over your head with, palms facing away from you. Separate arms in circular motion slowly and bend your elbows slightly; rotate your palms to face each other. Come back to the starting position and repeat.

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