Swiss Ball Exercises With Weights

Written by Brett Harrop

Updated: 1 June 2022

The following Swiss Ball Exercises with Weights 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.

The following Swiss Ball Exercises with Weights 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, number of sets or resistance of the exercises provided they are pain free.

Swiss Ball Exercises with Weights

Swiss Ball Dumbbell Press

Begin this exercise holding light weights and lying on a Swiss Ball as demonstrated (figure 1). Keeping your back straight and the Swiss Ball still, slowly straighten your elbows and then return to the starting position. Perform 2 – 3 sets of 10 repetitions provided the exercise is pain free and you are maintaining good control.

Swiss Ball Shoulder Press

Begin this exercise holding light weights and sitting on a Swiss Ball as demonstrated (figure 2). Keeping your back straight and the Swiss Ball still, slowly straighten your elbows and then return to the starting position. Perform 2 – 3 sets of 10 repetitions provided the exercise is pain free and you are maintaining good control.

Swiss Ball Bent Over Row

Begin this exercise standing with your knees bent, back straight, hand on a Swiss Ball and holding a light weight as demonstrated (figure 3). Slowly pull the weight towards your chest, bringing your elbow back and squeezing your shoulder blades together. Perform 2 – 3 sets of 10 repetitions provided the exercise is pain free and you are maintaining good control.

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