Swiss ball Exercises are a fantastic way to improve core strength while you’re doing what you would normally do anyway. By using dumbbells as free weights, and choosing the Swiss ball instead of a bench or chair, you activate more muscles as you exercise. Activating more muscle burns more fat while having a stronger core improves posture and makes you look better. Always use a Swiss ball when you’re doing your dumbbell exercises.
Swiss Ball Exercise Russian Twists
This is a rotational exercise that involves core stability and puts emphasis on the obliques. Your obliques are the muscles on the outsides of your abdominal wall. They allow you to twist and turn. The exercise shown and described below may seem simple at first, but once you get on the ball and begin, you might have another thought about it.
Begin with no weight at all until you become efficient at the movement, then slowly begin to add weight. You may use a small plate or even a single dumbbell for this exercise. Remember, begin first, then increase the resistance with weight.
Move into position by rolling out on the ball so that your shoulders and head are one the ball and you have a parallel line from your head to your knees. Your knees should be bent at 90 degrees. Keep your bum up by engaging your core – your abdominals and lower back. Clasp your hands together in front of you
Twist your body to one side until you are up on one shoulder, keeping your hips in line.
Using your obliques, twist your body back to the beginning position and then continue over to the other side, then back to the beginning position. This is one repetition.
You may notice that your legs move into a slightly strange position. This is normal. After a few repetitions of it, you’ll get used to it.
Your focus will be on keeping your abdominals and lower back engaged. You will need to do this to remain stable. After a few repetitions, you may notice that the Swiss ball is in a different position from where you started (ie: it walked a foot to the left or right). This is normal.
Do 10 to 15 repetitions
Rest 60 seconds
Roll out and begin again for a second set
Congratulations, you’ve worked your core, activated more muscles and are burning more fat. This Swiss ball exercise Russian Twist is a great tool for creating the physique you desire. Photo credit: C.H.E.K Institute