Simple yet effective, a full body Swiss Ball workout can be performed to tone and sculpt, as well as improve your balance and stability. Muscle control and coordination will improve significantly, as the instability of the Swiss Ball requires you to control your balance while performing each movement. In addition, the Swiss Ball will provide greater variety to your fitness routine without expensive equipment or requiring a lot of space.

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How to choose the correct swiss ball size

Each manufacturer will provide sizing guidelines; however, a general guide would be as follows:

Your Height Ball Size Ball Size
up to 5’6” 55 cm 55 cm
5’7”-6’0” 65 cm 65 cm
6’1”-6’9” 75 cm 75 cm
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When sitting on the Swiss Ball, your knees should be at a comfortable 90-degree angle with your feet flat on the floor.

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Warm up

Begin with a light warm up lasting 15 minutes. This may include, but not limited to, jogging or walking place, Swiss Ball overhead lifts, or cardio machines if accessible.

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Full body workout

Beginners: 1 set of 12-15 repetitions
Advanced: 2 sets of 10-12 repetitions

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Swiss ball wall squats (front of thighs and buttocks)

1. Place Swiss Ball between a wall and your lower back.
2. Position feet shoulder width apart while maintaining a slight bend in your knees.
3. Flex your knees and hips to allow your body to drop while the ball rolls between the wall and your body. Be sure your knees do not reach past your toes and you bend.
4. Extend your knees and hips to lift up and return to your starting position.

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Bridge (back of thighs, buttocks, core)

1. Lying on the floor, rest your heels on top of the Swiss Ball.
2. Driving your heels into the ball, raise your hips so your body is in a supine plank position.
3. Hold the position tightening your hamstrings and buttocks for three seconds and ! then return to starting position.

Bridge with hamstrings pull-ins (back of thighs and calves)

1. Lying on the floor, rest your heels on top of the Swiss Ball.
2. Driving your heels into the ball, raise your hips so your body is in a supine plankposition.
3. Hold the position tightening your hamstrings and buttocks. Flex your knees and pull them into your chest keeping your feet flexed on the ball.
4. Extend your knees and return to your starting position.

Press-ups on knees (chest, front of shoulders, core)

1. Start in a kneeling position and place your hands on the ball shoulder-width apart.
2. Flex your elbows bringing your chest toward the ball until you reach a 90-degree bend on your arms and pause.
3. Extend your arms pushing your chest away from the ball to return to your starting position.

Forward hand walk (shoulders and core)

1. Lie face down on the Swiss Ball with your arms extended and hands on floor, legsextended.
2. Walk your hands forward letting the ball roll underneath you until it reaches yourankles.
3. Walk your hands back letting the ball roll underneath you until you reach your starting position.

swiss ball workout-Laura Mulle

Seated shoulder press (shoulders, core)

1. Sit on the ball with your feet flat on the floor shoulder-width apart.
2. Take a weight in each hand positioning them slightly above shoulder height.
3. Extend your arms lifting the weights above your head and pause while maintaining
4. Extend your knees and return to your starting position.

Seated bicep curl (front of arms and core)

1. Sit on the ball with your feet flat on the floor shoulder-width apart.
2. Take a weight in each hand with an underhand grip and position them by your sides.
3. Flex your elbows bringing the weights towards your shoulders and pause, keeping your elbows close to your body.
4. Extend your arms and lower the weights back to your starting position.

Back extension with toes on floor (lower back)

1. Lie face-down positioning the Swiss Ball under the center of your body.
2. Extend your back and lift your chest away from the ball and pause.
3. Lower your chest and shoulders to the Swiss Ball returning to your starting position.

Abdominal crunch (core)

1. Lie on the Swiss Ball with your knees bent at 90-degrees.
2. Place your hands behind your head for support but do not pull on your neck.
3. Raise your shoulders off the ball and hold for 3 seconds.
4. Return to your starting position.

Swiss ball roll-out (back, shoulders, core)

1. Begin in a kneeling position with your forearms resting on top of the Swiss Ball, arms bent at 90-degrees.
2. Extend your arms forward while letting the ball roll out and away from you and hold for 3 seconds.
3. Bend your elbows, pulling your body back allowing the ball to roll toward you and return to your starting position.

Additional tips

– Always maintain a slight bend in your elbows and knees. Never begin or end a movement with locked joints.
– Activate your core in each movement to provide stability and work your abdominal muscles.
– If balance is an issue with certain movements, try widening your stance or position. Another balance trick is to find a focal point and keep your eyes on it.

Suggestions for advanced movements

Once you are comfortable with the exercises, change it up a bit to add an extra challenge:
– Add a rotation to the top of the Abdominal Crunch movement to activate your obliques.
– Lift and extend one leg in front you while performing your bicep curl to challenge your balance and activate your quad.
– Challenge yourself to see how long you can hold your Swiss Ball wall squat in a seated position, while maintaining that 90-degree bend in your knees.
Perform this routine 2-3 times a week for a full-body strength and balance workout.

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