Basic 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. Generally, they should only be performed provided they do not cause or increase pain.

Begin with these Basic Swiss Ball Exercises. Once they are too easy, progress to Intermediate Swiss Ball Exercises and eventually, Advanced Swiss Ball Exercises.

To begin with, the following Basic 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 provided they do not cause or increase pain.


Swiss Ball Exercises – Basic

Swiss Ball Sitting Leg Lifts

Begin this Swiss Ball exercise sitting up tall on a Swiss Ball with your feet together (figure 1). Slowly lift one leg slightly off the ground, keeping your back straight and the Swiss Ball still. Then lower your leg and repeat on the other side. Perform 2 – 3 sets of 10 repetitions on each side provided the exercise is pain free.

Swiss Ball Sitting Leg Lifts
Figure 1 – Swiss Ball Sitting Leg Lifts

Swiss Ball Squats

Begin this Swiss Ball exercise in standing with your feet shoulder width apart, your feet facing forwards and a Swiss Ball positioned between a wall and your lower back as demonstrated (figure 2). Slowly perform a squat, keeping your back straight. Your knees should be in line with your middle toes and should not move forward past your toes. Perform 2 – 3 sets of 10 repetitions provided the exercise is pain free.

Swiss Ball Squats
Figure 2 – Swiss Ball Squats

Swiss Ball Prone Single Leg Lifts

Begin this Swiss Ball exercise lying over a Swiss Ball as demonstrated (figure 3). Slowly lift one leg, keeping the Swiss Ball still and your knees straight. Then slowly lower your leg and repeat on the other side. Perform 2 – 3 sets of 10 repetitions on each side provided the exercise is pain free.

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

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