Health & Exercise

Workout of the Month: Side Leg Lifts and Push up Pike

By Jessica Escalante | bio | contact

The Swiss ball, although a seemingly passé fitness trend, has kept its place in gym storage rooms and garages all over. Sure, there are more innovative fitness tools nowadays, but before you get rid of that Swiss ball, think twice! Here are some multi-targeted and effective workouts that can be achieved using that old ball whether you’re at home or at your fitness center.

Side Leg Lifts

10 repetitions recommended

1. Start by leaning your side on the Swiss ball with palm and knee on the floor. Make sure the Swiss ball stays in between your hip and elbow. (Balancing is one of the greatest challenges on this move).

2. Lift top leg towards the ceiling.

For a more challenging workout:

1. Press elbow into hip and lift your knee off the ground.

Push up Pike

10 repetitions recommended

1. Start in a plank position with your hands directly under shoulders.

2. Perform a push up and roll your knees in towards your chest.

For a more challenging workout:

1. Create more length by walking yourself forward with your hands while maintaining your feet on the ball.

2. Perform push up and lift hips into full pike position.

Remember when it was cool to use the ball instead of your chair at the office? It still is! According to fitness trainer Kimberly Brutzman, you can burn up to 200 calories by sitting on a Swiss ball for up to eight hours.