So you must use the Swiss ball ...

• April 26, 2024

How to use the Swiss ball? Because of its large size (between 65 and 75cm in diameter) and being an unstable medium it is used to tone your body, as well as in physical rehabilitation sessions with the aim of working the muscles of the center of the body called "core".

It is also used in Pilates classes or as back support when doing stretching; strength exercises for legs for squats or variations of abdominals.

Why do you have to use it?

The instability that it gives you helps your stabilizing muscles - center of the body - increase your participation up to 40%. Therefore, they will be more ready to intervene in everyday situations that require balance and control of the posture.

Is it better to do crunches with her?

In the machine , many muscles of the "core" are perfectly supported and stable, so they perform less or no stabilization work (transverse abdominal).

In machines you can achieve that the six pack is marked more, by making the muscles grow.

However, with the ball the stabilizing muscles are forced to enter more into action.

When doing the squat with stability ball, the back must be completely straight (perpendicular to the floor)?

No, that depends on the structure of each person. When doing the squat with the ball; move your feet away from the wall, as much as necessary so that you achieve the knee and hip flexion more convenient to your bone structure.

How good are the abs with the Swiss ball when I support my calves in this, if I can not touch the tips of my feet?

If you do not reach to touch the tips of your feet at first, do not worry, eventually you will achieve it.

Meanwhile, take off your upper back as much as possible, and try to flex the trunk so you can do the contraction of the rectus abdominis you are looking for.

Video Medicine: How to Fit the Right Size Exercise Ball for your Seated Core Exercises (April 2024).