Best Way - Swiss Medicine Ball Routines

Swiss Medicine Ball Routines

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By Jennifer Crego
eHow Contributing Writer

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With a Swiss medicine ball, a person can enjoy a full body workout anywhere. While exercises target specific muscles or muscle groups, utilizing a Swiss medicine ball requires the use of stabilizer muscles simultaneously. This provides a better workout and can easily burn more calories. Some people like to workout with a Swiss medicine ball daily, while others use their Swiss medicine ball routine as a supplement to gym workouts.

Planks--Arms and Feet

For arm planks, begin with your forearms on the top of the ball and get ready to dig your elbows in for stability. Position your legs out behind you in a plank position. Hold this position for 30 seconds, repeating several times if you can. Switch to feet planks by positioning yourself in a plank on the floor. Then put your feet on top of the ball. Again, hold for 30 seconds and repeat.

Crunches

An old favorite with a twist, a Swiss medicine ball is the perfect addition to crunches. Lean on the ball with your back on the ball and your feet firmly planted on the ground. Raise your torso off the ball. Repeat 15 times.

Side Crunches

Side crunches are performed just like regular crunches, but to the side. In the same position as you were for crunches, raise your torso off the ball. With your hands behind your head, use your elbows to move you in the right direction. Right elbow to left knee, left elbow to right knee. Repeat each side 15 times.

Push Ups

Using a Swiss medicine ball for push ups adds a balancing dimension to the exercise. Instead of simply building muscle, this exercise help improve balance and coordination. Begin with both hands on the ball, slightly to the sides of the ball. With your legs out behind you, lower your chest to the ball and then raise yourself up. Just like with planks, this exercise can also be performed with your feet on the ball. With your hands firmly on the ground, lower and raise your torso. Repeat 15 times.

Wall Squats

This exercise can get brutal fast. Place the Swiss medicine ball between a stable wall and your back. Lean into the ball and position feet slightly more than shoulder width apart. Lower your body into a squat position. Hold for 30 seconds. Repeat several times if you can.

Hamstring Curls

Hamstrings are often a neglected muscle, especially for the amount of work they do. This exercise will help keep your hamstrings in good form. Lie on the ground with your feet propped on top of a Swiss medicine ball. Now, dig in your heels and pull the ball toward you, lifting your rear off the ground. Slowly return to the starting position with your legs extended outward and feet on top of the ball. Repeat 15 times.