Swiss Ball Sit Ups and Hips for Easy Weight Loss

Losing weight doesn’t have to be difficult or dull with my simple but effective Swiss ball exercise plans. Discover how to lose weight and keep it off with these sit ups and hip moves – they’re the perfect solution for lasting weight control!

 

Swiss ball sit ups

Start position:

Lie back on the ball, resting your lower back and feet on the ground. Reach your arms over your head towards the ground, stretching your torso out.

 

Movement:

Squeeze and contract your abs, raising your head and arms, and with a “Mexican wave” movement, curl the rest of your torso off the ball until you’re almost upright. Pause and lower with control, making sure you exhale on the up phase of the movement.

 

Weighted Swiss ball sit ups

Start position:

Start as you did in the previous exercise, but this time hold a weight in front of your chest (such as a dumbbell, kettle bell, medicine ball or weight plate).

 

Movement:

Move as you did in the previous exercise.

 

Resistance band Swiss ball sit ups

Start position:

Start as you did for the Swiss ball sit ups, but tie a resistance band tied behind you so it’s level with your head once you lie back.

 

Movement:

Start stretched back over the ball. Hold one end of the band in each hand at you chest or ears and perform a sit up. As you go upwards, the band should give more and more resistance until your reach the top. Lower with control and make sure there isn’t too much tension in the band as you go up.

 

Prone hip twist and hold

Start position:

Start over a ball in a push up position, with your hands on the ground and your shins resting on a Swiss ball.

 

Movement:

Widen your legs slightly so you can grip the ball by squeezing it, and slowly twist your lower body to the side by rolling the ball. Hold, then go back over to the other side and repeat.

 

Swiss ball hip raise, supine, face up, head on ball

Start position:

Lie on a Swiss ball with your head and shoulders resting on top of the ball. Bend your knees and lift your hips so your body is in a straight line.

 

Movement:

Slower lower your hips to the ground. Once you reach the bottom of the movement, squeeze your glutes and raise your hips back up until they’re parallel with the floor again. Keep your stomach drawn in throughout the movement.

 

Supine hip extension feet on bosu ball.

Start position:

Start as you did in the previous exercise, but this time place your feet on a bosu, black side up.

 

Movement:

Move as you did in the previous exercise.

 

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About The Author

Sally Symonds

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