Fit, Firm and Fab Swiss Ball Workout
Are you looking for quick way to tone your body and strengthen your core? Then this Swiss Ball is the perfect tool to help you achieve this.
Using a Swiss Ball is one of the best ways to improve your posture, balance, reaction speed and core strength. It is used in many workouts for stretching, increasing muscle strength, Pilates, increasing flexibility and equilibrium. Physical exercises done with the Swiss ball are extremely good for your spine, if done properly.
What makes this piece of fitness equipment so uniquely effective? It works multiple muscles at one time while forcing your body to balance itself. This creates a very effective and challenging workout. You can work your entire body with the Swiss Ball with a tonne of exercises to do.
For example, lying on a bench to perform triceps extensions is a good exercise but it’s limited to working primarily just the triceps. However, perform that same move on a stability ball and you have created an unstable environment. Additional muscles are activated that work to keep you balanced on the ball. That means you are now working harder and essentially getting more bang for your buck while not increasing your exercise time.
When choosing a Swiss Ball for your workout, the diameter of the ball is directly related to your height. The taller you are the bigger the ball should be. That way you will get all the necessary support and your workouts will be more effective. Also the surface of the Swiss ball shouldn’t be too slippery. You need support especially when you sweat a lot doing intense exercises using your Swiss ball.
You can perform any exercise you would use with a normal bench and insert the ball instead. You will get a total body workout. You can work your legs, arms, chest, back, abdominals and you can even get a cardio workout by doing such moves as sitting jumping jacks.
Add the Swiss ball to your arsenal of workout weapons to win the war against fat.
Below is an awesome Fit, Firm and Fab Swiss Ball workout that will challenge your body into toning up and burning that fat fast. You can do this at the gym or at home. Do the workout as circuit training. Perform each exercise one after the other for 12-15 reps each or 30 second intervals. Rest for 90 seconds and repeat for 3 sets.
Fit Firm and Fab Swiss Ball Workout
Do the workout as circuit training. Perform each exercise one after the other for 12-15 reps each or 30 second intervals. Rest for 90 seconds and repeat for 3 sets.
1. LYING DUMBBELL CHEST PRESS – 12-15 REPS
2. SEATED DUMBBELL PRESS – 12- 15 REPS
3. ALTERNATE BICEPS CURLS – 12-15 REPS PER ARM
4. BENT OVER DUMBBELL ROW – 12- 15 REPS PER ARM
5. LYING DUMBBELL TRICEPS EXTENSIONS – 12- 15 REPS PER ARM
6. DUMBBELL WALL SQUATS – 12- 15 REPS
7. SWISS BALL CRUNCHES - 12 – 15 REPS
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