Inflatable orb rather engaging
The Swiss ball and its famous instability have the ability to make commonplace exercises even more challenging, writes Stephen Heard. Even simple activities like sitting down get the body working ...
Often found semideflated in the back of wardrobes and used in place of regular office furniture, Swiss balls can be effective in physical rehabilitation, athletic training and wellness regimes like yoga and Pilates.
The basics
The large inflatable balls were first created by Italian plastics manufacturer Aquilino Cosani in the 1960s.
Since then, they have been trusted for their resilience against human body weight and instability which, when executing the appropriate exercises, can help improve muscle strength and balance.
Giving it a bash
Auckland’s Studio Three offers a class entirely dedicated to Swiss ball training. Built on balance and stability, it uses natural movement, lengthening and conditioning to target the deep stabilising core muscles.
On arrival, the instructor directed each class member to collect one Swiss ball, one yoga mat, two hand-held weights and one malleable rubber band.
Once organised, the class launched into a collective sitting bounce – a joyous activity to warm up the spine and open the pelvis.
Back in a neutral position, we introduced the primary Pilates breathing technique: in through the nose, deep into the ribs, and out the mouth. From there came a true test of balance: lifting one foot off the ground, rolling back and forth into the ball, and thrusting the pelvis to the heavens.
At one stage a class member’s wayward ball dribbled across the room. To work the arms, the rubber band was held with tension out front and behind the back. The barbells were used across repetitions of the classic chest fly while leaning back on the ball.
An extensive section dedicated to the core saw the inflatable orb used for support during side planks, balancing forearm planks and several more hip curls – some light muscle shaking developed with this one.
On the floor we drilled home the abdomen work by repeatedly transferring the near-weightless orb over the head to between the legs and back, performing crunches with feet atop the ball, and circling the toes in the shape of a large dinner plate.
The end result was a feeling comparable with your average yoga class: stretched-out, refreshed and energised.
Why you should try it
Unlike non-negotiable hard, flat surfaces, the Swiss ball and its famous instability have the ability to make commonplace exercises even more challenging – think pushups, tricep dips and the shoulder press while trying to keep steady on a rubbery balloon.
Even simple activities like sitting down get the body working – those aforementioned computer balls are great for engaging the core. Balance, strength and flexibility are the key benefits here.
Risk rating
While this form of training is considered low impact, proper form and equipment should be used to avoid injury and achieve the best results. Swiss balls are often used for rehabilitation of the lower back. Those with a history of back and heart problems should still consult a medical professional first.