Olympic Gold medalist Neeraj Chopra balances on a Swiss ball. Here is why you should try it too

Olympic gold medalist Neeraj Chopra is not only an inspiration for budding athletes but also for those who want to get leaner and fitter. Ever since the 23-year-old javelin thrower bagged Gold for India at the Tokyo Olympics 2020, fitness enthusiasts have been taking inspiration from him to get a fitter and more chiselled body. Chopra's Instagram page gives a sneak peek into his competitive fitness routine which helps to train him for the global championships. Recently, he shared a picture balancing on a Swiss ball, and we were completely amazed by how effortlessly he managed it. Here is why you too need to give Swiss ball a try just like this Olympic star.

The Swiss ball, also known as exercise balls, physio balls or stability balls, are large vinyl balls that can be used for increasing flexibility, strength, stability and balance. The light-weighted ball is a versatile piece of fitness equipment used in gyms, homes, physical therapy sessions and even the workplace. The balls are filled with air and come in different sizes. Which one you should pick depends on your fitness level and goal.

Using a stability ball in your workout routine can help you in more than one way. You have to perform the same bodyweight workout that you do daily. Including this ball in the workout in your routine will make it more exciting and challenging.

Flexibility: You can use this ball to perform stretching exercises while warming up or a quick cool-down session. The ball workout can help to stretch the muscles of your entire body and make them flexible which can prevent workout-related injury. Be it yoga or bodyweight exercises, a stability ball can go along with all kinds of workouts.

Core strength: Performing stability ball exercises can help to target the abdominal and lower back muscles, also known as the core. This group of muscles helps to maintain posture and body structure. It also makes it easier for you to carry out everyday tasks like running, pulling, pushing and lifting with ease.

Balance: Working on this spherical ball is also beneficial for those trying to improve their balance. The ball workout helps to engage the key stabilisers, the abdominal and back muscles.

Kneel in front of the ball and rest your forearms on the ball. Extend your arms to roll the ball forwards, steadily using your abs muscles. Then roll it back again to the starting position. Repeat the steps.

Rest your elbows on the ball and stretch your body to come to the plank pose. Toes tucked in, and body slant from head to heels without hips sagging. Maintain that position for 30 seconds.

Lay your mid-back on the ball while keeping your knees bent at 90° and your feet placed firmly on the ground. Put your hands at the back of your head and lean back over the ball to stretch your abs. Exhale, contract your abs to bring your torso up. Pause for 2-3 seconds and repeat.

Lay back against the ball keeping your feet flat on the ground. You can also reach your hands overhead and try to touch the floor to make this workout more challenging. Keep your body relaxed and exhale and inhale for a few seconds.

Sit on top of the exercise ball with your feet placed firmly on the ground and hands on hips. Keeping your spine straight, try to rotate your body clockwise and then in the anti-clockwise direction.