Swiss Ball Exercises: Strengthening and Stabilizing
If you are a regular gym goer, there is a good chance that you have used a Swiss ball or stability ball before. However, you may not be fully aware of all the different cool exercises that you can do with them. Swiss balls are great for core, stretching, working out a specific body part, developing stabilizer muscles, and more.
Regardless of your fitness level, this list is going to have an exercise or two for you. This list of Swiss ball exercises will provide a good range of exercises that you can use the next time you workout.
When you finish here, our list of the best fitness supplements will help you with your internal health needs as well. Also, if you do not yet own a Swiss ball, here is a link to one of our favorites.
21 Swiss Ball Exercises You Need to Try:
Swiss Ball Ab Rollout
Similar to using an ab roller wheel, the Swiss ball ab rollout exercise is going to allow you to tone and strengthen your core. This is a great exercise for those just starting out in the gym or a gym expert. The reason why is because it is going to allow you to easily adjust the difficulty of the exercise by how far you roll out each time.
Swiss Ball High Knees Crunch
The Swiss ball high knees crunch exercise is going to allow you to get your body moving. It is going to allow you to work on cardio, as well as improving your core. This is a great exercise to do at the beginning of a workout to help you get loose and warmed up. Also, you can adjust the difficulty of this exercise by how far you lower the Swiss ball each time.
Swiss Ball Oblique Leg Raises
This exercise is similar to the previous high knees crunch exercise. Instead of a straight-on approach though, it is going to focus on your obliques and your cardio. Also great as an exercise to help get your workout going, you may want to consider doing them one after the other.
Swiss Ball Feet Up Crunch
This exercise is a take on the traditional ab crunch exercise. The Swiss ball is going to allow you to incorporate some foot movement into the exercise and will allow you to isolate your abdominal muscles. Make sure that you are using your core to help lift your back up off of the ground and don’t jerk yourself up.
Swiss Ball Ab Toe Touches
You may have done toe touches while on the ground, but with a Swiss ball, it is a whole new game. The Swiss ball is going to force you to really work on developing your stabilizer muscles. This exercise is also going to allow you to work on and develop the sometimes elusive six-pack.
Swiss Ball Pike Ups
The Swiss ball pike up is going to allow you to strengthen and tone your entire midsection. This is a little bit more of an advanced Swiss ball exercise, but if you are looking to challenge your abs in the gym, this is a great exercise. Use this exercise on a regular basis, and it won’t be long before you start noticing the difference in your abs.
Swiss Ball Hold Toe Touches
If you are a regular gym goer, you most likely have already seen someone doing this Swiss ball exercise, that is because of how well it works! A big key to this exercise is nice and controlled movements. Give this exercise a try if you are looking to develop a firm and toned midsection.
Swiss Ball Reverse Pike Ups
If done correctly, this is one Swiss ball exercise that is really going to help you develop killer six-pack abs. Once again though, it is all about having controlled body movements. Add the Swiss ball reverse pike up exercise to your workout plan and your abs will thank you, well when they are done being sore.
Swiss Ball Oblique Crunch Twist
Another common gym exercise, this is also one that is worth adding to your workouts. This exercise will allow you to isolate your obliques and help you get that nice toned V that leads to your waist. Along with toning, this exercise is great for working on strengthening your core.
Swiss Ball Toe Touch Planks
This Swiss ball exercise is going to take the bodyweight plank exercise and put a twist on. It is not only going to make the exercise more “fun” but also really help to tone and strengthen your core. By taking one leg off of the Swiss ball at a time, you will really have to use your core and your other leg to help stabilize yourself. So if you are looking for a way to spice up your planks, give this exercise a try.
Swiss Ball Push Ups
When you think push-ups you think chest. Well, with the Swiss ball push-ups exercise you are really going to be focusing on your shoulders. When doing the push-up motion, the Swiss ball is going to force you to help stabilize it. This is going to allow for building your strength and improving muscle tone. This exercise is also going to help work on your core as it is an elevated plank as well.
Swiss Ball Bridge
Toning your glutes and hamstrings has never been easier than with the Swiss ball bridge exercise. As you get up into the bridge position, you will be forced you use your legs and core to help you stabilize the ball. So not only will you be toning, but you will also be developing your stabilizer muscles as well.
Swiss Ball Alternating Bridge
Feel like taking on a challenge? This is an advanced version of the previous exercise. Having only one foot on at a time will force your muscles to work even harder when trying to stabilize the Swiss ball. This just means though that your legs and core are getting that much more of a workout.
Swiss Ball Superman Exercise
The Swiss ball superman exercise is great for strengthening your lower back. It is going to allow you to really isolate your lower back muscles. The superman exercise is also a traditional yoga pose. Adding in the Swiss ball will add in that extra level of difficulty though. It is going to force you to use your legs to squeeze it tight as you go through the exercise.
Swiss Ball Lower Back Raises
This Swiss ball exercise is going to focus on your lower back and hamstrings. It will help you elongate and then strengthen the muscles involved. This is not a very difficult exercise, but it is great for helping to strengthen and protect your lower back. When doing this exercise really focus on nice and controlled movements. Try a pause at the top between repetitions to make this exercise a little bit more difficult.
Swiss Ball Lower Back Stretch
Don’t underestimate the power of stretching. This is especially true when it comes to your back muscles. Anyone that has ever experienced back tightness and stiffness knows how easily it can lay you low. This lower back stretch is going to allow you to ease into the stretch as far as you are comfortable. As you become more flexible, you can allow yourself to lean out further and further.
Swiss Ball Hamstring Stretch
If you have already mastered being able to touch your toes on the ground, try adding in a Swiss ball. The added elevation will increase the difficulty of the stretch. Also, the need to stabilize the ball will help with improving your stretch.
Swiss Ball Side Hamstring Stretch
With this Swiss ball exercise, you will be able to stretch your hamstrings, hips, and back in all directions. This Swiss ball stretch is going to help assist you with being able to stretch forward and side to side. You may have done this stretch while sitting on the ground before, but adding in the Swiss ball is a game changer.
Swiss Ball Supine Stretch
This Swiss ball supine stretch is really going to allow you to improve your back flexibility. If you experience back stiffness, this is a great exercise to add your workout routine. This stretch pairs well with the next stretch on this list, so make sure that you checkout that one as well.
Swiss Ball Rollover Stretch
This stretch is pretty easy to do as you simply roll your feet over your head and allow gravity to do the rest. Just because this stretch is easy to do though doesn’t mean that it isn’t highly beneficial. This stretch is going to be great for elongating your back muscles and for allowing your back to get a nice relaxed stretch.
Swiss Ball Reverse Bridge Stretch
After doing all of the great Swiss ball ab exercises in this list, you are going to want to stretch out your core. This reverse bridge stretch is going to allow you to do just that. You will be able to gently relax your body on the Swiss ball and allow gravity to help stretch your abs and your lower back out.
Swiss Ball Exercises Conclusion
The Swiss ball is an exercise tool that everyone should be using on a regular basis. They are not expensive or bulky, so you could literally pull a Swiss ball out and do a workout while watching TV at home. Spend time a few days a week with some of these different exercises and your body will be thanking you in no time.