Learn some new exercises to tone your abdomen and legs

Swiss balls or Fitballs are big balls filled with air that have been used in gyms for some time now to help exercise the muscles without staying completely still.

When these balls are used, the body needs to rebalance itself constantly so as not to lose stability. This means that the core muscles and those surrounding them need to work extra hard to support the lower abdomen, abdomen and back.

The body is normally in balance when the spinal column is correctly aligned, therefore, when you lie or sit on the ball, you are encouraging good posture while tightening your muscles and improving tone and fitness.

Would you like some sample exercises?

• Sit-ups.
  Do the same movement as you would on the floor. Lie on the ball with your legs open to hip width and your feet flat on the floor. Lift your head, neck and shoulders while you breathe out, without moving the rest of your body.
  Breathe in as you lower your body. Do three sets of eight.

• Sitting. 
  Sit with your back straight, your hands supported on the ball and your feet slightly apart. Stretch out one leg and lift it until the thigh is no longer in contact with the ball. Stretch your arms. Keep your balance, tightening your core or the centre of your body.

• Plank.
  Position yourself face down. Your ankles should be supported by the Fitball.
  Keep the rest of your body straight and your open hands on the floor at shoulder width.
  Hold, straight and keeping your balance for one minute.
  Then, in the same position, raise one arm and hold. Switch to support yourself with the other arm.

• Hips.
  Now position yourself face up. Back on the floor and calves on the Fitball. Lift your hips and tighten the quadriceps, buttocks and abdomen as you do. Hold for 20 seconds, relax for an instant and then repeat. This is a hard exercise.

• Knees to the chest. 
  Position yourself face down with your arms stretched out and your hands on the floor. Your legs should be on the Fitball from the knees. Like a straight bridge. Pull in your abdomen and try to lift your knees to your chest while breathing in. It may look easy but keeping your balance in this position is difficult. Hold for a couple of seconds and then stretch your legs while breathing out. Repeat five times.

After doing these exercises you are sure to have cramp, but you will have given your trunk and legs a good workout. Try it!

This post is also available in: Spanish