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Fitness Tips For 1/29/2014
Quick Lunchtime Workouts
How about a Swiss lunch? Not as in a Swiss cheese sandwich, but the
Swiss ball. The Swiss or fitness ball allows you to get in a variety
of exercises and stretching movements. Consider taking a Swiss ball
to work and leaving it there. They don't cost much but provide a big
bang for your buck.
When you have access to a Swiss ball you can have a very productive
break or lunch time. You can perform elevated push ups, stretch out
the back and hips, or perform a host of other exercises that build
both strength and stability. You can give your core a tremendous
workout, by performing decline crunches on the ball.
For most guys, the bigger the Swiss ball, the better. The sports
injury clinic points out that Swiss balls come in 45 / 55 / 65 and
75cm diameter sizes. "People under 5ft should use the 45cm ball,
those 5ft - 5ft 6" should use a 55cm ball, those between 5ft6" and
6ft use a 65cm ball and those over 6ft use a 75cm ball."
In addition to the elevated push up, there are several other exercise
choices for use with the Swiss ball. One of these is the dip. Place
your hands behind your back on a chair or other stable support, and
put your feet on the Swiss ball. Dip down as far as possible, and
then push back up to a full extension.
Swiss ball higher than the chair support? That's all the better as
the high elevation of the feet put more pressure (and keeps that
pressure on) to the triceps.
For the core, in addition to the decline crunches, you can perform a
good plank by placing your elbows on the ball, with your feet out
straight, and holding this position for an extended period of time.
You can stretch the body out by laying across the Swiss ball both
head up and head down. Lay out the body as far as possible. On the
face up position, roll backward slightly and give the hips a deep
The Swiss ball is a great tool for getting in a quick and productive
routine during a lunch or break period. And once you complete your
Swiss ball workout, you can have a Swiss cheese sandwich to boot. And
for continually strengthening your back you can use the Swiss ball
as your chair, helping you to cause your core to be tightened and
improve your posture.
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Quick Lunchtime Workouts With A Swiss Ball
Neither trulyhuge.com nor the authors of this publication
assume any liability for the information contained herein.
The Information contained herein reflects only the opinion
of the author and is in no way to be considered medical advice.
Specific medical advice should be obtained from a licensed
health care practitioner. Consult your physician before you
begin any nutrition, exercise, or dietary supplement program.