To perform the exercise, as per the publication, the person grabs a Swiss ball or exercise or stability ball. Next, he gets into a push-up position, with his feet on top of the ball. Then, he makes the pike by using his core muscles to lift his buttocks into the air, over his torso. After that, the person does the roll-out. He brings the body down, allowing his body to move along the ball, until it is under his knees and the arms out in front of him.
AOK Mediball® "basics" exercise program. Colorful, attractive and informative wall chart showing various swiss ball exercises plus an 'abdominal' and 'flexibilty' section. Laminated posters are slightly more expensive than non-laminated.
A is a type of exercise equipment in the form of large, inflatable balls, generally with a diameter of about 17.75 inches to about 29.5 inches (45 cm to 75 cm). These balls are also known by a number of other names, but the other types may differ from the “original” Swiss ball. These include , ball, therapy ball, sports ball, , and . Whichever exact type is used, there are Swiss ball exercises in which they can be employed in a variety of ways.
More often, a person uses the ball as part of a program of Swiss ball exercises in which he or she interacts with the ball in a variety of ways. For example, it can be used for upper body, lower body, and trunk exercises. More specifically, it can be used to target the pecs, shoulders, and triceps; lower, middle, or upper back; quadriceps, hamstrings, and buttocks; abs; or core in a variety of combinations. There are Swiss ball exercises suited for beginners as well as for more advanced users.
Swiss Ball Exercises DVD