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8 Swiss and Medicine Ball Moves You Should Be Doing
When you think of strength-training equipment, you probably think of barbells, dumbbells, and kettlebells. But you can also develop serious strength with the help of some friendly medicine balls and Swiss balls. Using these workout tools during your sweat session can tone all the areas of your body in a new and fun way. So what are you waiting for? Check out eight muscle-making moves that are all about balls.
Assume a pushup position with your arms completely straight. Rest your shins on a Swiss ball. Your body should form a straight line from your head to your ankles(A). Without changing your lower back posture, roll the Swiss ball toward your chest by pulling it forward with your feet(B). Pause, then return the ball to the starting position by rolling it backward.
Sit on the floor with your knees bent and your feet flat. Hold a medicine ball with your arms straight out in front of your chest. Lean back so your torso is at a 45-degree angle to the floor(A). Brace your core and rotate to the right as far as you can(B). Pause, then reverse your movement and twist all the way back to the left as far as you can(C).
Squeeze a ball between your knees, and lie on your back with your legs bent so your thighs are perpendicular and your calves are parallel to the floor. Hold your hands behind your head with your elbows out to the sides. Contract your abs and raise your upper back, shoulders, and head off the floor about 30 degrees(A). Slowly move your knees in a circular motion counterclockwise five times(B). Pause, then slowly move your knees five times in a clockwise motion.
Lie faceup on the floor, and place your lower legs and heels on a Swiss ball(A). Push your hips up so that your body forms a straight line from your shoulders to your knees(B). Pull your heels toward your body and roll the ball as close as possible to your butt(C). Pause, then reverse the motion and roll the ball back until your body is in a straight line. Lower your hips to the floor.
Place your hands on a Swiss ball, and assume a pushup position with your arms completely straight. Your body should form a straight line from you shoulders to your ankles(A). Lift your right foot off the floor, and slowly raise your knee as close to your chest as you can(B). Return to the starting position and repeat with your left leg(C).
Video: Top 33 Med Ball Moves
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