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People are always coming up with new ways of doing exercise and physical fitness, but there is a particularly new and exciting way of exercising that has become very popular - exercise balls. Some reasons for the popularity of these Swiss ball exercises are that it is extremely portable, it is very low impact (therefore it is very quiet), it doesn't require much space and it is very economical.One of the most popular exercise balls people are using at the moment is the Swiss ball. It is an inflatable ball that is usually a around 65 or 75 cm in diameter. Quite a lot of folks just replace their work chair with a Swiss ball. when you're sitting on a Swiss ball, there is a natural inclination to make small rocking movements which obviously works the core and also provides a small amount of exercise even while just sitting around.But when it's used in the course of normal exercise the Swiss ball is an amazingly versatile piece of kit. Most of the exercises using the Swiss ball work the core primarily but all of these exercises work the secondary muscles at the same time.The first time I came across a Swiss ball was at the gym where the teacher showed me how to do press ups with my feet balanced on the top of the ball. While doing this, the feet try continually to roll off the top of the ball, therefore as well as the usual benefits of doing press ups, you are also continually working the core which is trying to stop the feet from rolling off the sides of the ball.Most Swiss ball exercises are based on the same principle - a part of the body is elevated on the top of the ball and this part of the body is encouraged by gravity to roll off the side of the ball. this might not sound very technical and you might assume that there are only a handful of exercises that can usually be done in this way. But you simply have to do a search on youtube for the term Swiss ball exercise and very quickly you will usually find that there are absolutely loads of different exercises that you can usually do on the Swiss ball.In fact, once you try doing these exercises and learning new ones you will probably begin creating your own fresh ones before long. Going back to the press up with the feet resting on the Swiss ball, once you've attempted this you will notice that it not only works the core, but it also gives a new angle to the upper body work that you do. As you will probably discover during press ups the whole of your upper body will eventually start to quiver and shake because of the extra forces transferred from the feet all of the way down the body to the arms. This is one of the key reasons why it is so effective to use the Swiss ball for your exercises.
As mentioned, there are loads of floor exercises that can usually be carried out with the Swiss ball. But if we jump ahead to the advanced level one of the most difficult but most advantageous ways to use the Swiss ball is to carry out exercises while standing on top of it. This is not recommended for beginners as it can usually be particularly hazardous. Once you are ready to attempt these complex exercises, you should first learn how to kneel on the Swiss ball. Once this has been achieved, you can then advance to standing on it.Again, by looking on youtube you will usually locate some great examples of exercises that you can usually carry out while standing on a Swiss ball. When searching, you will find that they have a variety of names such as stability balls, balance balls and Swiss balls. One of the most important things to consider while attempting to master the skill is that when the ball throws you off the landing can usually be very painful, therefore safety mats should be used to start out at all times. Obviously, the most common occurrence is for the legs to slide down the side of the ball which is the same as your feet going from under you - just like when slipping on ice. Please bear this in mind because the main reason for exercising is to improve your health, not to damage it.Once you have mastered standing on a Swiss ball, you are a Swiss ball master and will have amazingly strong core and legs and an incredible balance ability.