The Swiss ball, also known as a gym ball, is a fitness tool used to perform a variety of exercises. It was developed in 1963 by an Italian physiotherapist, Aquilino Cosani. The Swiss ball is made of soft PVC and is inflated with air. The size of the Swiss ball varies according to the manufacturer, but its diameter is generally between 45 and 85 cm. There are many different exercises one can do with a Swiss ball, so be sure to check out this article to learn more!

Swiss ball: what is it?

A Swiss ball, also known as an exercise ball or stability ball, is a large, inflated rubber ball that is often used as part of physical therapy or workout routines. The ball helps improve balance and coordination while strengthening core muscles. It can also be used for other forms of exercise, such as yoga or Pilates. Today it is popular fitness equipment, used by people of all ages and abilities.

Here are five main benefits of a Swiss ball.

  1. Swiss balls are incredibly versatile and can be used for a whole range of exercises.

Swiss balls are a great addition to any training program. Not only do they add an element of fun, but they also help improve balance and coordination. Swiss balls can be used for a variety of exercises, including crunches, push-ups, and triceps curls. They can also be used as a support surface for yoga poses or Pilates exercises. In addition, Swiss balls are often used in physiotherapy to help patients regain strength and mobility. Regardless of your fitness level, adding a Swiss ball to your workouts is sure to provide a challenge.

  1. Swiss balls help to get a flat stomach.

Swiss balls offer a very effective alternative to the sometimes tedious and tiring exercise of sheathing in support of the forearms. Used correctly, they can help tone and flatten your stomach. To use a Swiss ball, simply place it on the ground and lie down on it. Then use your abs to lift your upper body off the ball and hold this position for a few seconds before lowering back down. Repeat this process several times a day and you should start seeing results in no time.

  1. Swiss balls prevent injuries.

The Swiss ball is an equipment that strengthens the abdominal belt, and gives a better posture. Therefore, it also makes the joints more stable and stronger. These benefits contribute to better support during movement. This increased support helps prevent injuries during sports activities and in everyday life. The Swiss ball is therefore a great ally to continue practicing your favorite activity in complete safety.

  1. The Swiss ball improves posture.

Bad postures are a common problem in modern life. We often find ourselves hunched over our computers or phones, which can lead to pain and long-term problems. The Swiss ball is a great way to improve your posture and overall health. Sitting on the ball forces you to constantly adjust your position, which helps you become aware of your posture. Additionally, the instability of the ball strengthens the muscles around your joints, improving the overall stability of your body. With regular use, the Swiss ball can help you achieve better posture and a healthier lifestyle.

  1. The Swiss ball boosts sports performance.

The Swiss ball is a popular choice for athletes looking to improve their strength and performance. The instability of the ball forces the stabilizer muscles in the abdomen and lower back to work harder, resulting in an 11% increase in their activity. This increased activity strengthens the deep muscles and helps improve posture. In turn, good posture and strong stabilizing muscles facilitate the transfer of forces between different parts of the body. This increases performance. Whether you’re a weekend warrior or a professional athlete, the Swiss ball can help you take it to the next level.

Here are 5 exercises to practice with a Swiss ball.

1er exercise :

Sit on the ball with your feet flat on the floor. Slowly roll forward until the ball rests under your knees. Hold this position for 30 seconds, then return to the starting position.

2ᵉ exercise:

Start in the same position as the first exercise, but this time roll forward until the ball is under your ankles. Hold this position for 30 seconds, then return to the starting position.

3ᵉ exercise:

Place the ball between your lower back and a wall. Lean back on the ball and lift your hips and glutes off the floor. Hold this position for 30 seconds, then rest for 30 seconds before repeating.

4ᵉ exercise:

Place your hands on the ball and step your feet out until your body is in a straight line from head to toe. Lower your hips to the floor, then rise back to the starting position. Repeat the exercise for 10 to 12 repetitions.

5ᵉ exercise:

Get into a push-up position with your hands on the ball. As you lower your body to the ground, let the ball roll forward so that it’s under your chest when you reach the bottom of the push-up. Return to the starting position and repeat the exercise 10 to 12 times.

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