DANCER FIT: dancing fitness back into your life

Mmm, chocolate…
I bet you all were thinking, “What? No way working out is better than chocolate!”
I have to agree, in theory it isn’t better, but it will make that chocolate taste oh so much better after having done a little extra work for it ;)

Introducing, the Swiss ball workout!
I have compiled a few of my favorite exercises, ones which are home friendly, granted you already have a Swiss ball. If not, the gym will definitely have one, and Im sure you can grab one and try some of these moves out if you can’t do them at home!

By using the Swiss ball, you are adding a level of instability to movements that could otherwise be easier. This instability will automatically get your core more engaged throughout the movements. Make sure to keep breathing throughout the exercises and concentrate on bringing your navel to your spine (like pilates - scoop those abs in!). 

Swiss Ball Workout:

1. Swiss Ball Roll-Out
a) Begin with your knees together, shins on the ground. Forearms in a triangle shape with back lightly bent forward. 
b) Inhale as you roll ball out away from you, extending arms out, focus towards the floor.
c) Exhale as you roll ball back into starting position.
3 sets of 8-12 reps

* Careful when rolling ball out, that you only go as far as you can before you feel your back start to drop.
You want strong & proper form at all times for ultimate results and success!! 

2. Push Up
a) Roll the ball out until it is directly under your shins. Make sure that the ball is not directly under your knees. (If too difficult, have ball under quads then work up to shins).
c) Push down and up, focusing on core stability and uniform movement of torso throughout push up.
3 sets of 10-12 reps

3. Swiss Ball Pike
a) Start in high push up position (similar to previous exercise). Choice of having ball under shins or having feet directly on ball (for added challenge).
b) Exhale while pushing body up, raising pelvis, scooping abs. Hold for 2 seconds then return to starting position.
3 sets of 8 reps

*Use control and do movement slowly; refrain from using momentum. 

4. Jacknife
a) Start in high push up, ball under shins.
b) Inhale to lift pelvis slightly to make room as you tuck your legs, bending at the knees, and draw the ball towards your torso. Exhale and return to starting position.
3 sets of 12 reps