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The exercise ball, also known by many names such as Swiss ball, balance ball, birth ball, fitness ball, physioball, pilates ball, Pezzi ball, stability ball, and etc. is made up of polyvinyl chloride (PVC) approximately 35 to 85 centimeters in diameter and filled with air adjusted using a valve stem.

With the variation of exercises it offers, you will never get bored with your workouts, whether you are at home or at the gym with an instructor. You can always do things differently the next week or as soon as you start to get bored with it. There is a massive number of exercise pools everywhere, especially in the internet. Included here are just some of the several exercises available.
Swiss Ball Push-ups

To give your regular push-ups a twist, get a Swiss ball and place it underneath your belly as you lie face down with your palms flat on the floor. Walk forward using your hands until you get the ball on or somewhere between your hips and your ankles. This position allows for a challenging push-up, yet keeps your spine properly aligned. Next, start bending your elbows. Remember to keep your shoulders from your ears and your abs engaged. This is to be repeated at least eight times. If you can do more, that's well and good. For a more difficult exercise, try placing to ball closer to your ankles. Once that's become a piece of cake, do it the other way around. This time, your hands should be placed over the ball and toes on the floor. You'll need more balance and concentration to do this successfully.
Supine Bridges with Swiss Ball

Sit on the ball keeping your hands on your chest as you walk forward, rolling the ball until it reaches your shoulders and head. This is the best way to position your self to avoid undue strain and injuries. Now that your weight is supported by your head and shoulders on the ball, begin straightening the unsupported parts of your body while keeping your feet flat on the floor. Your knees must form a 90 degree angle. With that position, start lowering your hips and lift them up again, tightening your buttocks and posterior thigh muscles. Repeat this at least eight times. A variation of this is done by lying on your back with arms on the floor, palms down, while the ball is under your legs. Lift you back off the floor and descend to your original position slowly. If you start getting bored with this, try doing it with your arms off the floor.
Swiss ball Squats

Stand near a wall and put the ball in between your lower back and the wall. Make sure your stability is okay, hands on your side, feet apart slightly in front. Bend your knees and hips to a sitting position. Remember to keep the ball in contact with your back as you move up and down. This is done at least eight times. To add to the challenge, try lifting a foot alternately while doing the exercise.

These are just some of the many exercises you can do with the exercise ball. Make sure you gather a number of variations to keep you from being bored. With it, you'll be able to keep your self in top form and maintain your ideal weight.

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