Swiss/Stability Ball Workouts

  • Posted by a hidden member.
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    Jun 21, 2007 8:21 PM GMT
    I do whole routines on the Swiss Ball, total body work outs. Some great DVD out there for instructions. Anyone else use the Stability/ Swill ball for working out?
  • atxclimber

    Posts: 480

    Jun 21, 2007 9:57 PM GMT
    I just bought one today at the recommendation of my physical therapist for my continuing knee rehab. I just lie my shoulders and head on the ball, feet on the ground, knees bent at 90 degrees, so like Bridge pose, and then put one of those furniture slider things under one of my feet and slide the foot forward and backwards through about a 40-degree arc, balancing on the other foot and the ball.

    It's surprisingly hard!
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    Jun 21, 2007 9:59 PM GMT
    Anything on a stability ball is hard(er). I used to shy away from using it at the gym until I saw everyone else looking like an epileptic ballerina when using it.
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    Jun 21, 2007 10:10 PM GMT
    Swiss/stability ball workouts are GREAT. My abs have become flatter and stronger since i started using them. Throw some yoga in there, it's fantastic.
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    Jun 21, 2007 10:13 PM GMT
    It's a terrific core workout! Try dumb bell flies on a large Swiss ball, you'll be amazed how much more difficult they are! Large balls make good chairs too: we use one as a chair in front of the computer. Your posture improves in no time...
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    Jun 22, 2007 12:00 AM GMT
    Swiss ball workouts can be used to challenge yourself on all your muscle groups. You can dream up some core excersizes that are incredibly tough, but if you are an athlete, are extremely valuable.

    Alot of my progress as a snowboarder was due to the fact that I emphasized my core and strengthened my stabilizing muscles using a swiss ball.

    Abs are more targeted, and you get the back and neck support you need. You can do DB curls while sitting on it, tricep kickbacks while laying prone, lat pulldowns while seated on the ball are also killer, and DB chest flies.

    If you really want to see how embarrasing your balance and stability are, put the ball under the tips of your toes and stretch out as far as you can. Now lift one leg and do 1-legged pushups without flopping around like a fish out of water. They are tough, but they reaaaaally feel good on the chest.
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    Jun 22, 2007 4:31 AM GMT
    In reply to enigmatic:

    For freaking real. I can just barely manage to hold myself stable in that position, let alone being able to do even regular pushups on it. I don't know how you manage one-legged pushups.

    I do stability ball exercises only because of the site's 12 week program. I'd never done them before, but I find that while they're the hardest, they're also the funnest and the ones I look forward to most.
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    Jun 22, 2007 3:19 PM GMT
    I was introduced to stability balls by my trainer, who wanted me to improve my "core" strength.

    We started with simple crunches (on the ball you can focus more on your abs and protect your back) and "walk-outs" (lay on the ball, put your hands on the floor and "walk" on your hands until your toes are on the ball).

    We then added push ups to the walk outs (walk out, do 2 or 3 push ups, walk back, walk out, etc, 10 reps).

    We then added "twists" to the walk outs (walk out and then move the ball as far as you can to one side by twisting your hips and feet, and then to the other side).

    We also use the ball to do oblique crunches.

    We also do the plank on it, and we do "roll out planks" - where you put your forearms on the ball and push it out as far as you can, while maintaining the plank position.

    As I've gotten stronger, we've added weight plates to both the crunches and the oblique cruncehs. And the last rep of each set always involves holding the weight out, behind my head, for a count of at least 10.

    I went from pretty flabby, to pretty strong (though it took about a year) thanks in large part to the Swiss balls -- love those balls!

    While the Swiss ball is a great aid, don't forget Bosu! It's much more versatile. You can use it for legs too.

  • runforyourlif...

    Posts: 154

    Jun 22, 2007 3:41 PM GMT
    Stability ball workouts are awesome...and a lot of fun. For some really great ideas I would suggest going to youtube.com type in "core workouts ford" (I think the guys name is Adam Ford but i'm not for sure) or "core workouts ridgeline fitness" He has some AMAZING ideas for stability ball workouts. He's also very thorough in his explanations and places a lot of emphasis on proper techniques. He also has a free podcast on itunes so for you people with the video ipods (if you would like to donate one to me i'll be sure and give you my contact info;) you can take him to the gym with you and go through his routines.
    cheers!
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    Jun 22, 2007 8:04 PM GMT
    Chewey:

    All in good time man. After lots of practice, you'll get there. Now, I won't do pushups any other way. But, getting good balance and core stability doesn't come quicky. Like anything else, you have to build it up.

    I'm finally to the point that I can kneel on the ball, unsupported, and do curls. And sometimes, if my trainer is feeling evil, he'll kick the ball while I'm trying to do the 1-legged pushups. Now THAT is hard.
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    Jun 22, 2007 8:41 PM GMT
    OUCH! I started using the Swiss Ball to incorporate some of my weight lifting last summer. I was doing shoulder presses with dumb-bells when I lost balance and fell backward. Luckily, the weight found the floor and not my head! Now, I use the Swiss Ball only for abs.
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    Jun 23, 2007 4:04 AM GMT
    "runforyourlife" I bought Adam Ford's DVD set and got it yesterday, from his awesome Swiss Ball videos off youtube. Wow, much better than anything I've ever seen, video is incredible quality. I'm not into thin guys but I had to stop and jack off to Adam twice now. Shirtless in all the DVD, such a cute man and sexy bellybutton (I have a thing for buttons).

    The exercises are explained and demonstrated very clearly, he does the whole routine with you, camera angle, video style, color, lighing is absolutely perfect.

    He's adorable!!!

    Ridgelinefitness.com

    check it out, well worth the price for the DVD. All exercises for all body parts totally with the Swiss ball.

  • DiverScience

    Posts: 1426

    Jun 23, 2007 4:25 PM GMT
    I do crunches, walkouts, pushups, reverse crunches, reverse pikeups, dips, chest presses (alternating left/right), and flies all on the stability ball. It's the only piece of "equipment" I use at home with any regularity.

    The stability ball is AWESOME.
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    Jun 23, 2007 4:40 PM GMT
    Gidday, have been using the Swiss Ball for about 8yrs on/off now. Great for core strength. Tend to use it more now at the end of my normal workout to finish off the muscles...get them all firing and turning to jelly at the end. Especially standing on the ball doing "squat-push-press" reps holding 7kg hand weight in one hand extending to one side then up again as you squat down and up. Mind those dismounts...it can hurt!!hahah

    Enjoy...it's a great multi purpose tool!
    Rob
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    Jun 26, 2007 10:38 PM GMT
    I bought a Swiss ball last summer and used it for a variety of exercises. I just ordered the dvd's from ridgeline fitness based on the testimonials here, so I'm looking forward to getting back on the ball! :)
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    Jun 27, 2007 7:12 AM GMT
    Yeah, stability balls are great, but I must let you know about at least two incidents I know about where the gym had bought cheap balls and they burst whilst people were using them and the gym was sued.

    I made sure I bought a decent one rather than the cheapo's out there.