There are no excuses not to perform this Swiss ball workout. All you need for this effective full body sculpt is a Swiss ball, small workout area, and approximately 30 minutes. This workout targets all major muscle groups and is designed to achieve a full body sculpt with only one piece of equipment, a Swiss ball! To get started let’s identify the appropriate size Swiss ball for you.

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Height Size Swiss Ball Height
4’10 and below Small (18 inches)
4’11 to 5’5 Medium (22 inches)
5’6 to 6’0 Large (26 inches)
6’0 to 6’5 Extra Large (30 inches)
6’6 and above Double Extra Large (33 inches)

*Make sure Swiss ball is inflated to recommended pressure

Warm – Up

Swiss Ball Toe Touches

Target
Cardio warm up to get your heart rate up to an optimum level for exercise.

Instructions
Set the Swiss ball on the floor in front of you. Begin by placing one foot on the Swiss ball and one foot remaining on the ground. To perform the exercise switch your feet  and repeat. You can either choose to jump while transitioning between feet or remain grounded.

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Skill Level Repetitions
Beginner 30 to 45 seconds
Intermediate 45 seconds to 1.5 minutes
Advanced 1.5 minutes to 2 minutes

Exercise 1

Swiss Ball Push Ups with External Shoulder Rotation

Muscle Groups Targeted
Chest
Core
Shoulders
Triceps

Instruction
Begin by placing your shins on the Swiss ball while in the standard plank position with your arms extended. Always keep your arms and knees slightly bent. Your body should be parallel to the floor.

Once in starting position proceed into a push up going down to a 90-degree angle at your elbow joint. As you are returning to starting position externally rotate your shoulder by pointing your arm straight to the ceiling or sky. Return to starting position and repeat exercise with opposite arm.

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Skill Level Repetitions
Beginner 5 to 10 reps with each arm
Intermediate 10 to 15 reps with each arm
Advanced 15 to 20 reps with each arm

Exercise 2

Swiss Ball Wall Squat Hold Jumps

Muscle Groups Targeted
Legs
Core

Instruction
Locate your nearest sturdy wall. Place the Swiss ball between yourself and the wall with your lower back securing the Swiss ball against the wall. Make sure to keep your shoulders back and have an erect posture throughout the exercise.

Begin with your legs fully extended with a slight bend in your knees. Once in starting position continue to bend your knees to a 90-degree angle with your knees directly over your ankles. Hold this position for 5 second and then explode into a jump with both feet getting off the floor. Return to starting position.

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Skill Level Repetitions
Beginner 5 reps with 5 second holds
Intermediate 10 reps with 10-second holds
Advanced 15 to reps 15-second holds

swiss ball workout2

Exercise 3

Swiss Ball Hip Extensions with Reverse Flies

Muscle Groups Targeted
Low back
Upper back
Core

Instruction
Place the Swiss ball in front of you on the floor. Press the front of your hips and top of your thighs onto the Swiss ball while keeping your feet stable on the floor. Begin with your body in full alignment. Proceed to flex your hip joints bringing the top half of your body down to the floor.

Keep a straight line throughout your head, neck, and spine. After full possible flexion at the hip joint bring your arms in front of you and return to starting position while bringing your arms out to the side perpendicular to the rest of your body.

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Skill Level Repetitions
Beginner 5 to 10 reps
Intermediate 10 to 15 reps
Advanced 15 to 20 reps

Exercise 4

Swiss Ball Hand to Feed Switch Off

Muscle Groups Targeted
Core
Shoulders
Legs

Instruction
To begin lie flat on your back with your arms full extended above your head. Secure the Swiss ball in between your hands. Lift the ball off the ground while bringing your hands and feet together above you.  Once your feet meet your hands transfer the Swiss ball to your feet controlling the Swiss ball with fully extended legs all the way back down to the floor.

To complete the exercise, bring the Swiss ball back to your hands in the same manner and return to starting position. Always remember to keep your lower back flat on the ground during the exercise.

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Skill Level Repetitions
Beginner 5 to 10 reps
Intermediate 10 to 15 reps
Advanced 15 to 20 reps

Exercise 5

Swiss Ball Single Leg Raise with Shoulder Circles

Muscle Groups Targeted
Shoulders
Legs
Core

Instruction
Sit with your bottom on the top of the Swiss ball with your feet flat on the ground. Raise one leg in the air while bringing your arms out to the side perpendicular to the floor. While your leg continues to be suspended in the air rotate your arms in small clockwise circle. Reverse direction after recommended repetitions. Repeat exercise with the opposite leg suspended in the air.

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Skill Level Repetitions
Beginner 5 to 10 reps with knees bent and foot an inch off the floor
Intermediate 10 to 15 reps with knees bent and foot 6 inches off floor
Advanced 15 to 20 reps with leg fully extended in front of you

* Once all exercises have been performed once in order, repeat all exercise in order 2 to 4 times.

Also check out these Stability ball workouts and these Bosu Ball exercises

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