Swiss balls are large, inflatable exercise balls used for a variety of exercises targeting different parts of the body. They can also be used as a replacement for a desk chair, but opinions on the ergonomic value are divided. They can be used alone or in combination with other exercise equipment.
A Swiss ball is a type of exercise equipment in the form of large, inflatable balls, usually with a diameter of about 17.75 inches to about 29.5 inches (45 cm to 75 cm). These balls are also known by other names, but the other types may differ from the “original” Swiss ball. These include exercise ball, Pilates ball, therapy ball, sports ball, fitness ball, and stability ball. Whichever exact type is used, there are Swiss ball exercises that can be used in a variety of ways.
There are several general ways that the Swiss ball can be used for exercise. One way, which has supporters and detractors, is to replace the ball with a desk chair. While some say this will lead to constant adjustments that promote stability and provide benefits over sitting in a regular office chair, others question the ergonomic value of such a choice.
Most often, a person uses the ball as part of a Swiss ball exercise program in which they interact with the ball in various ways. For example, it can be used for upper body, lower body, and core exercises. More specifically, it can be used to target the pecs, shoulders, and triceps; lower, middle or upper back; quadriceps, hamstrings and glutes; ABS; or core in a variety of combinations. There are Swiss ball exercises suitable for both beginners and more advanced users.
Another way to characterize the types of exercises that can be done with the Swiss balls is how the balls are used in the exercise. In some cases, the ball can be used as a seat or bench. For example, in some Swiss ball exercises, the user can lean on the ball and do leg extensions, raise the legs, arch the back, or lean forward. Other exercises may require the user to press against the ball, either with the ball against the wall or the floor. One can perform planks, balance one’s arms or feet on the ball, or hold the ball between one’s feet, thighs, or hands while performing certain movements.
Swiss balls can also be used in combination with other types of exercise equipment. For example, there are exercises that combine a Swiss ball with a weight ball or a toning bar. Exercises using a stability ball and dumbbells or other weights are also popular.
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