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8 EXERCISES WITH A SWISS BALL – MY FITNESS ROUTINE

Do you have a Swiss ball at home but don't know how to use it? Here are 8 exercises you can keep doing as much as you like. Soon you won't be able to do without it!

my-swiss-ball-routine

Let's be clear—we love how fun the Swiss ball is! This big flexible ball has the undeniable advantage of making us want to do gentle gym, Pilates, and all kinds of exercises to get back into shape. But how do you use it? Come on, we'll show you our favourite (and super effective) exercises.

EXERCISE 1: SHOULDER BRIDGE (OR HIP ROLL)

#Pilates #Proprioception #PelvisMobility #Spine #GluteStrength #Hamstrings #Back


Level ++

The right position:

Lie on your back, being sure to tip your pelvis flat against the ground.

Also think about drawing your shoulders back, as if you were squeezing a lemon between your 2 shoulderblades. Your arms are down at your sides.

Place your feet on the Swiss ball to create a right angle with your legs.

my-swiss-ball-routine

The right movement:

1. Inhale before beginning.

2. Exhale and push with your heels to unstick your spine, one vertebra at a time, to create a nice straight bridge. Your thighs should be aligned with your torso.

3. Inhale and return gently back to the ground, lowering one vertebra at a time.

> Repeat the movement 6 to 10 times.

Exercise 2: SIDE KICK

#Pilates #LateralMuscularChain


Level +++

The right position:

Lie down on the ground, on your right side.

Be sure to align your heels, knees, hips, shoulders, and wrists.

Then place your head on your right arm.

Your pelvis is in a neutral position, and your tummy is tucked in to slim your waist.

The Swiss ball is wedged between your lower calves.

my-swiss-ball-routine

The right movement:

1. Inhale before beginning.

2. Exhale and raise your straight legs, keeping your torso on the ground.

3. Inhale and gently lower the legs until they brush the ground.

> Repeat the movement 6 to 10 times. Then change sides.

Exercise 3: SIDE PLANK (BOTH SIDES)

#Pilates #LateralMuscularChain


Level +++

The right position:

Lie on the ground on your right side, ensuring that your heels, knees, hips, and shoulders are aligned.

Then raise your torso and place your right elbow on the ground and your left arm in front of you.

Place the Swiss ball between your feet.

my-swiss-ball-routine

The right movement:

1. Inhale before beginning.

2. Exhale and raise your torso and hips, creating a straight line with your legs.

3. Inhale and gently tip your pelvis to return to your initial position.

> Continue between 15 and 30 seconds, and repeat 2 more times with 10 seconds of recovery between each set. Then change sides.

Exercise 4: PUSH-UPS

#Pilates #Chest #Triceps


Level ++

The right position:

Start on hands and knees in front of your Swiss ball, with knees hip distance apart.

Then place your hands on the Swiss ball at the level of your pectoral muscles, fingers facing forward, arms wider than the shoulders.

Bring your torso closer to the ball, elbows facing outward, straighten your legs, and keep your balance.

The right movement:

1. Inhale before beginning.

2. Exhale and push with your hands to straighten your arms.

3. Inhale and lower down slowly to return to your initial position.

> Repeat the movement 6 to 10 times.

Exercise 5: SWIMMING

#Pilates #PosteriorMuscleChain


Level ++

The right position:

Place your hips in the middle of the Swiss ball, legs straight, toes touching the ground, arms outstretched with hands flat, aligned with your shoulders and with fingers pointing forward.

Your legs should be open, hip-distance apart.

my-swiss-ball-routine

The right movement:

1. Inhale before beginning.

2. Exhale and push with your hands to straighten your arms.

3. Inhale and lower down slowly to return to your initial position.

> Repeat the movement 6 to 10 times.

Exercise 6: PLANK

#Pilates #AnteriorChainStrengthening


Level ++

The right position:

Kneel in front of your Swiss ball and place your hands on top.

my-swiss-ball-routine

The right movement:

1. Inhale before beginning.

2. Exhale and place your hips on the ball. Then straighten your legs and place your hands on the ground. Be sure to make a nice straight plank.

3. Inhale and return to your starting position.

> Continue between 15 and 30 seconds, and repeat 2 more times with 10 seconds of recovery between each set.

Exercise 7: SWAN DIVE

#Pilates #ThoracicMobility #PosteriorChainStrengthening


Level ++

The right position:

Place your hips in the middle of the Swiss ball and hug the ball with your torso.

Your legs should be straight and open hip-distance apart.

Your hands are on the mat.

my-swiss-ball-routine

The right movement:

1. Inhale before beginning.

2. Exhale and straighten your chest, arms raised, palms towards the ground. Your body should be nice and straight.

3. Inhale and return to your starting position.

> Repeat the movement 6 to 10 times.

Exercise 8: GLUTE STRETCH

#Pilates #AnteriorChainStrengthening


Level ++

The right position:

Lie on your back, being sure to tip your pelvis flat against the ground.

Also think about drawing your shoulders back, as if you were squeezing a lemon between your 2 shoulderblades. Your arms are down at your sides.

Place your feet on the Swiss ball to create a right angle with your legs.

The right movement:

1. Inhale and place your right foot on your left knee.

2. Exhale and push your right knee with your hand.

3. Inhale and release.

> Repeat the movement 6 to 10 times. Then change legs.