Effective Swiss Gym Ball Exercise

by Samantha

I have only tried two machines to work my abs the electrical stimulator wherein I place 3 butterfly like pads on my stomach while I sit down or do crunches and while I use the gym ball.

The electrical stimulation fatigues my muscles easily without me sweating thus I opted to use the Swiss gym ball which was less invasive.

I found the Swiss ball convenient and easy to maintain. I can carry the ball around anytime and it can be easily found in the gyms that I go to.

I was able to gain more results and was able to shave off 2 inches off my waist in 2 months. These exercises are done with jogging and diet.

I have a big one which can support me, and a small one which my legs can squeeze.

I use the Swiss ball to perform the abdominal crunches. I lie flat on my back and allow myself to relax in the big Swiss ball. Once I get used to it and have maintained my stability, I start performing crunches.

When I do it, I make sure the force is not coming from my neck by not placing a force on my neck. I just use my hands to support my neck but not to push it upwards. I make sure my chin is parallel to the floor and not vertical to it so as not to strain my neck.

The next exercise I do with the big Swiss ball is to place my hip and knee in a 90 degree angle, place my calves on top of the ball to give my legs some support. I do abdominal crunches while my legs are placed there. This time I am able to do more because I have support on my legs.

I make sure I breathe out or count aloud every time I exert an effort so I could do more.

Lastly, I use the small Swiss ball and place it in between my legs. I squeeze it while I do double leg raises with a hip angled to the mat fro m 30 to 70 degrees. I don’t allow the ball or my legs to touch the mat. I can immediately feel the pain in my lower abdominals. I can feel it contracting and working. I leave this my last exercise because I find this the hardest to do and would want to use all my remaining energy for this last exercise.

I usually do these exercises until I get tired. I try to add repetitions every other day.