Photo: Rick Billings/Edge Basketball
Marvin
"HighRizer" Collins
As seen on ESPN
Swiss Ball
Exercises
On this page below are 11 exercises you
can do
with the Swiss ball. Do these exercises slowly for the most
effectiveness,
holding most positions for about 5 seconds. Try doing one set
first,
and as you get stronger work up to the number of sets recommended.
With the Swiss ball
under your shoulders,
roll 6 to 8 inches to the left and right 10 times each. Work up
to
2 sets.
Back
Arch
With the ball in the
middle of your
back and your arms at your side, reach back and touch the ground.
Hold that position for 10 seconds and slowly return to center. Do
5 repetitions.
Leg
Extensions
With the ball in the
middle of your
back, extend one leg straight out and hold for 5 seconds. Use
your
arms for balance. Do 10 repetitions for each foot, and work up to
2 sets.
Back
Raises
With your stomach on
the ball, lie face
down with your hands on the ground. Raise your shoulders and arch
your back up as high as you can, then slowly return. Do this 10
times,
and work up to 2 sets.
Sit-Backs
Sit on the Swiss ball
and slowly lean
back, taking your feet off the ground. Use your arms for
balance.
Lean back as far as you can and hold it for 5 seconds. Do 5
repetitions.
Forward
Leans
With your stomach on
the Swiss ball,
lean forward while bringing your legs up as high as you can off the
ground.
Lower your head and use your arms to balance. Do 5 repetitions.
Leg
Raises
With your stomach on
the Swiss ball
and your arms out for balance, raise one leg as high as you can and
hold
for 5 seconds. Do 10 for each leg.
Advanced
Exercises:
Side-to-Side
Leg Rolls
In a push-up position
with the Swiss
ball under your legs, roll the ball side to side. As you get to
the
right side, let your right foot come off the ball so only your left leg
is rolling. As you come back, bring the right foot back on.
Repeat for left side. Do ten reps for each side, and work up to 3
sets.
One-armed
push-ups
With the Swiss ball
under your legs,
do 5 one-armed push-ups. You may have to squeeze the Swiss ball
with
your legs to get the right position. Work up to 2 sets for each
arm.
Partnered
Exercises:
Do
these with
a partner or with your feet secured under a couch/bed.
Crunches
Put your hands behind
your head and
tolt your shoulders and chest up to the center, to the left, and to the
right(shown). Do 10 repetitions for each direction.
Sideways
Crunches
Lie sideways and relax
your upper body.
Bend your upper body toward the person(or couch) and slowly
return.
Do 10 repetitions for each side.
