Swiss Ball Exercises: 5 Swiss Ball Exercises By Celeb Trainer Yasmin Karachiwala That Will Get Your Butt On Fire

The stability or Swiss ball is common sight in most gyms and fitness centres today. The American Council on Exercise has stated that the Swiss ball is an effective tool for strengthening your abdominals and other core muscles. These balls are also known as fit balls, and make exercising more challenging, thus more effective. When done regularly, these Swiss balls can provide many health benefits. Agrees celebrity trainer Yasmin Karachiwala, who recently took to Instagram to share a few exercises which can be done on the Swiss ball. Exercising on the stability ball can lead to an improvement in stability of the spine and reduce incidence of back pain in people who live a sedentary lifestyle. People who spend a lot of time sitting are more prone to back pain, and exercising on a Swiss ball helps them effectively.

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As part of her video, Yasmin illustrated 5 exercises, which she says, can "get your butt on fire." These exercises are thus great for those aspiring for a healthy and toned butt.

 

 

A post shared by Yasmin Karachiwala (@yasminkarachiwala) on Jul 1, 2018 at 4:42am PDT

 

The first exercise is straight leg raises on the Swiss ball. For this exercise, you need to rest on your stomach and hips on the ball. Touch the floor with your hands, make sure they are straight. Hold a smaller ball in between your feet to ensure better stability. Now raise your legs up straight and try to feel a stretch. Also, make sure that you use a Swiss ball which is appropriate for your height. Perform 2 sets of 15 reps for this exercise.

The second exercise is the hamstring curl, which is done in the same position as the first exercise. The only difference is that you need to bend your knees and stretch your legs back. Perform 2 sets of 15 reps for this exercise.

The third exercise is a little more challenging than the first two. It is called the bent arm, straight leg lifts. For this exercise too, you need to be in the same position and lift your legs higher, while bending your arms a bit. Feel the stretch and perform the exercise with absolute technique for best results. Perform 2 sets of 15 reps for this exercise.

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The fourth exercise is an advanced version of the second exercise. You need to perform the hamstring curls with bent arms and lift knees higher. This again is more challenging and can be surprisingly effective for getting a toned butt. Perform 2 sets of 15 reps for this exercise.

The last exercise is the grasshopper lift. You need to bend your knees with your feet towards the ceiling. Try lifting your hips and your legs up straight. The ball should be balanced in between the feet as well. Perform 2 sets of 15 reps for this exercise.

Yasmin mentions in the caption of the post that these exercises can also be performed on a bench or a bed, where your hips can rest on the bench or the bed. However, doing them on the Swiss ball is what adds that additional element of instability and makes the exercise more fun and challenging.

The Swiss ball helps in activating your core in order to keep from wobbling. Maintaining a steady balance on the Swiss ball is a major challenge while performing exercises on it.

 

Furthermore, working out on the Swiss ball activates more muscle fibres, as compared to when you perform the same exercise on the floor. This is because a person struggles more to maintain control on the ball's unstable surface.

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The Swiss ball helps in aiding sports performance as well. The unstable surface of the ball activates the entire core structure. This strengthens core muscles and improves awareness of the body as it moves through the space. You end up having improved balance, coordination and posture while exercising on the Swiss ball. These benefits of Swiss ball help in improving athletic performance and offer improved protection from injury.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information. 

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