Ball Exercise
Swiss Ball Exercises For Your Mid-Section
Swiss ball exercises are a great way to spice up a boring routine. The ball gives you a variety of positions and movements that you can do, while also adding some extra resistance and stability to the movements you're performing. One of the greatest advantages to doing swiss ball exercises is the ease it has on your joints: You can do many lower back and abdominal exercises that are normally hard on your mid-section with relative ease. This means you can perform more repetitions without the worry of waking up the next day unable to move.
Ab Crunches
Lie on the ball, with the small of your lower back making contact with the ball and feet flat on the ground.
Next lower your head to just below the level of the rest of your body and slowly raise up until your abdominal muscles contract -- hold for 2 - 5 seconds.
Repeat for several repetitions until you can't do anymore.
Lower Back Crunches
This exercise will basically be the reverse of the ab crunches with your stomach rested on the swiss ball.
Lower your head to just below the level of the rest of your body and place your hands on your chest.
Place the tips of your toes on the floor and slowly raise your upper body until you feel your lower back contract -- hold for 2 - 5 seconds.
Repeat until you've thoroughly worked your lower back.
Use Your Imagination
You can find many videos detailing how to perform various swiss ball exercises, but you're only limited by your imagination. You can use the ball to do push ups, or as a soft surface to roll your back, stomach around on to help alleviate tight muscles and joints. Swiss ball exercises are great for a daily routine, or as a way to break up your workout and make things a little less routine.
About the Author
Learn more about swiss ball exercises and read lots of health tips at our keeping fit website.
Could a Swiss exercise ball dropped from a height kill someone?
Hey there i got a bottle of Jack on this one with a work mate. I rekon if you dropped a swiss exercise ball from a certain height it could kill someone by snapping their neck. The argument is that it would not reach a high enough velocity because of its spherical shape and the air pressure from underneath. Anyone know the answer to this or how to find out?
well, I'm not by any means a genius, however despite the spherical shape of the object at hand objects are pulled down at 9.81m/s which continues to increase until a terminal velocity is reached. So I guess it depends upon whether you drop the ball from for 5 feet or 5000 feet, but I believe most anything you drop that has a fairly decent mass would kill someone... dropping a penny off of sears tower would kill a pedestrian on the sidewalk below so i would say it would be possible to kill a man with a swiss exercise ball from the correct height.
Exercise Ball mayhem
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