Note: This is a loose transcription of the video ‘How to get Primal on a Swiss Ball – Part 2/5’
G’day guys, welcome to Part 2 of 5 on how to get Primal on a Swiss Ball. Today, I want to show you some different exercises that are going to really activate your mid-section, or core. To get you to learn how to balance lying on your back and your front on a swiss ball. So, let’s go through lying on your back first, and the progressions needed to be able to get to that.
Prone and Supine Swiss Ball Balance
Supine Balance Progressions
In order to be able to balance supine (on your back), try these progressions.
A: 1 Leg and No Legs Seated balance
1. Sit on the swiss ball.
2. Raise one foot off the ground. The other foot remains in contact with the ground.
3. Switch feet, then try lifting both feet off the ground and balancing.
4. The amount of challenge presented will depend on the person. This is really easy for most people, but hard for other people.
B: Seated Balance with Calf and Hand Holds
1. Sit on the swiss ball.
2. Use only your calf muscles to balance yourself on the swiss ball. Keep feet off the ground.
3. If this is too hard, you can also use both of your hands to grab the swiss ball to be able to improve balance.
4. With your hands on the ball, purposely direct the ball to where you want to move, and get your torso and core muscles used to being able to activate the way they need to when you go a certain direction.
C: Seated Balance with Calf Hold and Single Leg Extension
1. Sit on the swiss ball using using only your calf muscles to balance, as before. Keep feet off the ground
2. Put one leg out, then alternate legs.
D: No Legs Seated Balance
1. Now lift up both legs. Ultimately try and have your legs straight. Pointing your toes will increase difficulty and activate your core more.
E: Supine Swiss Ball Balance
1. Sit on the ball.
2. Raise both of your legs and allow your hips to move forward, putting your body into a cross type of position, with arms out to the sides.
3. Draw your belly button in, and return to the start position sitting upright.
4. Repeat for several repetitions!
5. Warning: Best to try this out somewhere like a grassy or carpeted area where if you do fall over, you’re not going to hurt yourself!
Prone Balance Progressions
In order to be able to balance prone (on your front), try these progressions.
A: Swiss Ball Prone Cobra
1. Lie on the swiss ball on your stomach, keeping your feet on the ground.
2. Raise your torso up, open your arms out and back, and squeeze your shoulder blades together.
3. Get proficient at least being able to hold your body in this position for 60 seconds.
B: Prone Swiss Ball Balance Alternating Legs
1. Lie on the swiss ball on your stomach, keeping feet on the ground.
2. Initiate the movement by getting into a ‘Prone Cobra’ position, as in step A above.
3. Lift one of your legs.
4. Balance as best you can to prevent the side to side movement on the ball.
5. Alternate legs every 3-4 seconds.
6. Continue for 60 seconds.
C: Prone Swiss Ball Alternating Arms and Legs
1. This is the last step before being able to balance without arms or legs on the ground.
2. Raise one of your arms out front at a 45 degree angle then raise the opposite leg at the same time. Switch sides.
3. Next try both feet off the ground, with only one hand on the ground to support.
D: Prone Swiss Ball Balance
Once you’re able to master all the progressions, you should be primed to balance on the ball without any support from the hands or feet. Once you start to get the idea on how your body needs to shift backwards and forwards to change the centre of gravity and keep from falling off the ball, this becomes a really fun balance exercise. Enjoy!
So, that’s part 2 of 5 on How to get Primal on a Swiss Ball!
Other videos in this series:
How to Get Primal on a Swiss Ball – Part 1/5: 4 Point Horse Stance
How to Get Primal on a Swiss Ball – Part 3/5: Primal Push-Ups
How to Get Primal on a Swiss Ball – Part 4/5: Swiss Ball Squats
How to Get Primal on a Swiss Ball – Part 5/5: Kneeling Overhead Press
How to Get Primal on a Swiss Ball – Part 2/5: Prone and Supine Balance – September 2013