Lower Body Swiss Ball Workout
To help you reach your weight loss goals
we've put together a Swiss
Ball workout which can be done anywhere
This Lower Body Swiss Ball Workout includes exercises for your thighs, butt and hamstrings.
Beginners should perform each exercise for 1 to 2 sets of 10 - 12 repetitions before moving on to the next exercise in the sequence. As you get stronger, try performing 3 sets of 12 - 15 repetitions of each exercise.
We recommend that you consult your doctor before beginning any new exercise program.
Swiss Ball Squats
Muscles Worked: Quadriceps (Thighs).
Technique: Stand with the ball between you and a wall, feet forward and hip width apart. Tighten your tummy muscles and then squat down until your thighs are horizontal. Pause for a second or two and then stand up again.
Tip: Keep your back straight at all times and make sure your knees are always in line with your feet.
Swiss Ball Lunge
Muscles Worked: Legs and bottom.
Technique: Stand beside a ball and place the foot furthest from the ball forward and the other back. Tighten your tummy muscles and bend both knees as you lower yourself down slowly. Stop when your back knee is just above the floor and rise up again.
Tip: Keep your back straight. Don't do this exercise if you have knee pain.
Side Leg Raise
Muscles Worked: Outer thighs and butt.
Technique: Lay sideways over the ball with your outer leg straight and your bottom leg bent and resting on the floor. Raise your straight leg to hip height, hold for a second or two and then lower it.
Tip: Keep your straight leg as straight as possible. Try resting your head in your bottom hand for neck support.
Swiss Ball Back Extension
Muscles Worked: Lower back and butt.
Technique: Lay forward over a ball, feet on the floor and chest lowered. Slowly raise your chest up off the ball with your hands out to the side and elbows bent at about 90°. Lower your chest and arms back down slowly.
Tip: Focus on using your lower back muscles to raise your chest and squeeze your shoulders together as you raise your back.
Hamstring Lift and Roll
Muscles Worked: Hamstring (back of leg).
Technique: Lay down with hands on the floor next to you and your ankles resting on top of the ball. Raise your bottom off the floor and slowly roll the ball towards you until your knees are above your hips, then slowly roll the ball back.
Tip: To make this exercise harder, rest your hands across your tummy (see picture).
We suggest that you keep your workouts easy to begin with and gradually increase the intensity as your technique and confidence improves. If you need additional help, you should consider booking a few sessions with a Personal Trainer or paying a visit to your local Pilates, Yoga or Fitness Centre.
And remember to consult your doctor before beginning any new exercise program.