15 bodybuilding exercises to do with a swiss ball

Well-known to Pilates and fitnessThe swiss ball is an accessory not to be neglected in body-building. Used in the gym or at home, it makes it possible indeed to strengthen the deep muscles and stabilizers by putting your balance to the test. So it can be a good idea to incorporate swiss ball workouts into your strength training program. Discover 15 ideas for abdominal, leg and upper body exercises to perform with a gym ball.

What is a swiss ball ?

Also known as a fitness ball, gym ball or Klein ball, the swiss ball is a large, flexible inflatable balloon. Its diameter is usually between 55 and 75 centimetres and should be chosen according to your height. This sports equipment should not be confused with the medicine ball, a weighted ball that can be an excellent alternative to dumbbells or kettlebells.

The fitness ball was developed by a Swiss physiotherapist named Suzanne Klein in the 1960s. Today it is used by many numerous sports coaches and health professionals as it allows for a variety of muscle strengthening exercises. This gymnastic ball is also very appreciated by pregnant women during their pregnancy, because it is useful to carry out various movements and to solicit the perineum.

Making exercises with a swiss ball during your training sessions can help you improve your posture, improve your sculpt your abdominal muscles and to develop your balance. Indeed, thanks to its round shape, it createsinstability when you make movements. This allows you to tone up your muscle groups without increasing the volume.

How much does a swiss ball cost ?

You can get a fitness ball for a few dozen euros. The models of gym ball The most affordable ones cost between 10 and 30 euros at most specialist shops in sports equipment.

This makes the swiss ball a particularly affordable fitness and bodybuilding accessory.

In which sports is it most used?

This exercise ball is an essential piece of Pilates equipment. It is also widely used to perform yoga exercises and fitness, because it favours the work of breathing while optimizing the muscular reinforcement.

But more widely, the gymnastic ball has become an essential accessory in the world of physical training and fitness. sports rehabilitation. It is used to strengthen muscles (arms, pectorals, shoulders, quadriceps, calves, etc.) and joints as well as to improve proprioception or to prevent injury.

In this sense, athletes from various sports and various sports incorporate the swiss ball into their daily training. For example, skiers and snowboarders use it to develop their balance and flexibility. Running enthusiasts can use it to work their leg muscles. This is also the case for football players, whose abdominal muscles need to be strengthened to shoot harder.

Finally, many amateur and professional sportsmen do exercises with a swiss ball as part of their physical preparation.

What exercises should I do to build up my muscles with a swiss ball?

I have selected for you the best exercises with a swiss ball to help you strengthen the different parts of your body according to your needs.

Exercises with a swiss ball for the abdominal muscles

1. Crunches

To develop the rectus abdominis and get a flat stomachThere's nothing like the crunch exercise on a swiss ball. Simply position your back on the ball by bending your legs, then go upwards by contracting your abdominal strap before returning to the starting position.

2. Hip roll

The hip roll is a typical Pilates exercise that helps to promote pelvic mobility andslim down by exercising your hips. Lie on your back, bend your legs to 90 degrees and place your feet on the ball. Keeping your shoulders on the floor, roll the exercise ball from left to right with your legs.

3. Jackknife

This swiss ball exercise is ideal for cladding and the muscular reinforcement of your abs. In a plank position with your arms outstretched, place your feet on the ball and bring your legs towards your torso.

4. Lateral bust lift

This is one of the best exercises for your oblique abdominals. Stand sideways with your buttocks and hip on the ball, then raise your torso to work this muscle group.

5. Tummy tuck

As with the jackknife, engage your abdominal muscles by getting into a straight plank position. Extend your legs by placing your feet on the gym ball and maintain this posture while remaining as stable as possible.

Exercises with a swiss ball for arms and pectorals

6. Inclined pumps

Push-ups are one of the most popular bodyweight exercises for recruiting muscle fibres in the arms and pectoral muscles. Simply place your feet on the ball, and perform push-ups while keeping your trunk covered and your back straight.

7. Bench press

If you have dumbbells, it is possible to carry out this exercise headlight of the rooms of musculation with a swiss ball instead of the bench. For develop your pectoral musclesPlace your shoulder blades on the large ball and perform the movement.

8. Butterfly

Still using dumbbells, in the same position as for the bench press, spread your arms to the sides at 90 degrees and then bring them back together in a high position.

Exercises with a swiss ball for the back and shoulders

9. Good morning

The good morning exercise with a swiss ball is excellent for strengthen the back musclesThis will help to strengthen your muscles, especially your lumbar region. Standing with your feet hip-width apart, hold the ball in your hands and tilt your chest forward. Be sure to control your breathing throughout the exercise.

10. Lumbar extension

This movement is an excellent alternative to the good morning and will also allow you to strengthen the lower back. Place your pelvis on the fitness ball and wrap yourself around it, ideally with your feet on the floor. The exercise consists in raising your chest until you create an alignment with your legs and your pelvis.

11. Back extension

Perform this exercise with dumbbells to challenge the shoulder muscles (deltoids, rhomboids and trapezius). Place your stomach on the ball with your arms down and then move them up to the sides to a 90 degree angle.

Exercises with a swiss ball for legs and buttocks

12. Hip thrust

The hip thrust is an exercise that allows you to work mainly on the glutes and hamstrings. Lie on your back with your heels on the ball, legs bent, then raise your buttocks and pelvis. For more difficulty, you can take turns doing the right leg and the left leg or add weight to your stomach.

13. Slots

To strengthen the thigh musclesIf you have a gym ball, you can do lunges on a gym ball. Stand with your foot on the ball behind you, then bend your supporting leg while rolling the ball backwards until you have enough range of motion.

14. Squat

To develop the toning of your quadricepsWhile standing, place the Swiss ball between your back and a wall and bend your legs as you roll the ball to replicate the squat. You can add weight in your hands to make the exercise more challenging.

15. Bonus

Please note that the swiss ball can also be used on some weight machines to adapt the movements to your physiological constraints. Personally, I use this accessory when I do hack squats to avoid going too low and injuring my back.

Conclusion

The swiss ball is an extremely useful accessory in body-building. It allows to vary the exercises and to reinforce deep muscles essential to a good muscle development. It is no coincidence that many coaches and top athletes now include the fitness ball in their training.