Advanced Swiss Ball Exercises

Written by Brett Harrop

Updated:

The following Swiss Ball Exercises are designed to improve strength, core stability, balance and posture. You should discuss the suitability of these Swiss Ball Exercises with your physiotherapist prior to beginning them. As a rule, they should only be performed provided they do not cause or increase pain.

Generally, you should begin with the Basic Swiss Ball Exercises and then the Intermediate Swiss Ball Exercises before commencing these Advanced Swiss Ball Exercises.

The following Advanced Swiss Ball Exercises should be performed approximately 1 – 3 times per week provided they do not cause or increase your pain. Ideally they should not be performed on consecutive days, to allow muscle recovery. As your strength and control improves, the exercises can be progressed by gradually increasing the repetitions or frequency of the exercises.


Swiss Ball Exercises – Advanced

Swiss Ball Single Leg Squats

Begin this Swiss Ball exercise in standing on one leg, with your foot facing forwards and a Swiss Ball positioned between a wall and your lower back (figure 1). Slowly perform a squat, keeping your back straight. Your knee should not bend beyond right angles and should be in line with your middle toe. Your knee also should not move forward past your toes. Perform 2 – 3 sets of 10 repetitions provided the exercise is pain free.

Swiss Ball Single Leg Squats
Figure 1 – Swiss Ball Single Leg Squats

Swiss Ball Single Leg Hamstring Curls

Begin this exercise lying on your back with a Swiss Ball under your leg and your other leg bent as demonstrated (figure 2). Keeping your back straight, slowly bend your knee tightening the back of your thigh (hamstrings). Perform 2 – 3 sets of 10 repetitions on each side, provided the exercise is pain free.

Swiss Ball Single Leg Hamstring Curls
Figure 2 – Swiss Ball Single Leg Hamstring Curls (right)

Swiss Ball Prone Leg Lifts

Begin this Swiss Ball exercise with your hands on the floor, your back straight and your feet on a Swiss Ball as demonstrated (figure 3). Hold this position and slowly lift one leg keeping your knee straight and the Swiss Ball still. Slowly return to the starting position and repeat with the other side. Perform 2 – 3 sets of 10 repetitions alternating between legs provided the exercise is pain free.

Swiss Ball Prone Leg Lifts
Figure 3 – Swiss Ball Prone Leg Lifts

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