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JOIN NOWA Swiss ball – also known as an exercise, gym, core balance, stability or yoga ball – is made with thick, elastic material and filled with air. It comes in a variety of sizes for you to choose according to your height.
It’s a fantastic piece of workout equipment designed to improve your balance, stability and strength. To keep the unstable ball under control, you must engage the muscles much more – predominantly the back, glutes and core. Even just sitting on the ball already engages your core and strengthens your back!
Core muscle strength, body balance and stability – as well as glute and back strength – are crucial for improving running performance and preventing injury. That’s why so many runners include the Swiss ball in their workout routine.
There are many core strengthening exercises you can perform with a Swiss ball. The ones we like the most are:
Other great ball exercises for core strength pike, hip thrust and many more! It’s incredible how including an exercise ball in these movements engages the core and back muscles. Check out the video below for a simple (but not that easy!) exercise ball home-workout for runners. Also, check out 5 Swiss Ball Exercises for Strengthening Your Glutes.
Absolutely! Bouncing on a Swiss ball engages your core, hip and back muscles. Even sitting for 20 minutes already engages your abdomen, and pelvic floor muscles.
To really feel an improvement in core-muscle strength you should train every other day, so 3 times a week. You don’t need to spend lots of time, a Swiss ball workout for runners usually takes no more than 10-15 minutes a session.
These are exercises that we've found very useful and want to share with our customers. But we're not certified instructors. Always consult your specialist before beginning any exercise programme. This general information is not intended to diagnose any medical condition or to replace your healthcare professional. Consult with your healthcare professional to design an appropriate exercise prescription. If you experience any pain or difficulty with these exercises, stop and consult your healthcare provider.
EApril 30, 2021 at 3:17pm
Hi .Can you pls advise what size of Swiss ball is good to chose ? I m 5ft7 Reply
GoskaMay 6, 2021 at 10:27am
Hi,I'm also 5'7 and 65 cm is a correct size for our height :)
Enjoy the training! Reply