Just to clear any confusion, the Swiss ball also goes by the name of an exercise ball, a gym ball a fitness ball and some other names too. Just about every gym possesses one as there are a vast number of Swiss ball exercises for weight loss you can do with one, each exercise concentrating on specific parts of the body.
There are also different sizes of Swiss balls, so you may want to try one first to make sure you get one which will suit your size, and the type of exercises you want to perform.
From a weight loss point of view, the ball allows you to tone areas that would normally be hard to isolate with normal exercise, and done in a way that supports your body so that you are less likely to sustain injuries. With that said, always start slowly and build up to more repetitions over time.
With most Swiss ball exercises, you repeat an action at least 10 times, and then either resting for a short period before repeating for a second time, or alternating a second routine. Only do each complete sequence twice in total until you have built up strength and stamina.
1 – Back Extension
Lay face down on the ball so that your stomach is lying on top of the ball, and your legs are laying straight behind the ball, with your toes touching the floor for support. Now place your hands on the side of your head, and while keeping your upper body and head in a straight line, lift your upper body up and away from the ground. Then return back down so your face is almost touching the ball. Repeat this step 10 times before resting or alternating with a second exercise. This is good for your stomach and will also burn calories too.
2 – Swiss Ball Squat
This one good for the lower body and for burning fat. Start by standing with a wall behind you, and place the Swiss ball in between you and wall so the ball is resting in the lower part of your back.
Make sure your feet are a couple paces away from the wall and shoulder width apart. Then slowly start to squat so that the ball runs down the wall, and up to the higher part of your back at the same time. Do this until your thighs are parallel to the ground, your bum should not be lower than your thighs.
Then raise back up again so that you are in the original position. Don’t wait before starting to move back down again as this will help burn calories and build stamina. Each time you return to the original position, this counts as one repetition. Do this 10 times before resting and repeating or changing to a second sequence.
3 – Bum / Butt Lift
Far more details right here : – phenq review.
Lie backwards on the ball, so the back of your head is resting on top of the ball, and the top of your back is curled around the ball itself. Place your feet firmly on the ground, and have your legs bent so your knees are pointing in the air. Then simply raise your butt off the ground so your body is straight, horizontal and parallel to the ground, and the point from your knee to feet should be straight and vertical.
Then lower your butt until it is nearly touching the ground, and this completes the first repetition.
The most important thing will using a Swiss ball, and with any type of exercise in fact, is to be consistent. Just by doing between 15-30 minutes a day, will give you noticeable results within a short period of time. Also, with practice, you will be able to get into position quicker with each exercise, and know when each exercise is giving you the maximum workout.
Once you have mastered a sequence, you can keep things fresh by learning new routines. There are many more Swiss ball exercises for weight loss available, and you can pick the ones which give you the quickest visible results.