Intermediate 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 before commencing these Intermediate Swiss Ball Exercises. Once these Intermediate Swiss Ball Exercises are too easy, progress to the Advanced Swiss Ball Exercises.

The following Intermediate 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 are pain free.


Swiss Ball Exercises – Intermediate

Swiss Ball Push Ups (Feet on Ball)

Begin this Swiss Ball Exercise in the push up position with your feet on a Swiss Ball as demonstrated (figure 1). Keeping your back and neck straight and the Swiss Ball still, slowly straighten your elbows until they are straight, tightening the chest muscles, then return to the starting position. Perform 2 – 3 sets of 10 repetitions provided the exercise is pain free.

Swiss Ball Push Ups (Feet on Ball)
Figure 1 – Swiss Ball Push Ups (Feet on Ball)

Swiss Ball Supine Leg Lifts

Begin this Swiss Ball exercise lying on your back with a Swiss Ball under your legs as demonstrated (figure 2). Keeping your back straight and the Swiss Ball still, slowly lift one leg and then return to the starting position. Repeat on the other side keeping the Swiss Ball as still as possible. Perform 2 – 3 sets of 10 repetitions alternating legs, provided the exercise is pain free and you are maintaining control. Once this is too easy, the exercise can be progressed by putting your arms across your chest making it harder to control.

Swiss Ball Supine Leg Lifts
Figure 2 – Swiss Ball Supine Leg Lifts

Swiss Ball Hamstring Curls

Begin this Swiss Ball exercise lying on your back with a Swiss Ball under your legs as demonstrated (figure 3). Keeping your back straight, slowly bend your knees tightening the back of your thighs (hamstrings). Then slowly return to the starting position. Perform 2 – 3 sets of 10 repetitions provided the exercise is pain free. Once this is too easy, the exercise can be progressed by putting your arms across your chest, making it harder to control.

Swiss Ball Hamstring Curls
Figure 3 – Swiss Ball Hamstring Curls

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