Swiss Ball Exercises

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.

Figure 1 – Swiss Ball Dumbbell Press

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.

Figure 2 – Swiss Ball Shoulder Press

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.

Figure 3 – Swiss Ball Bent Over Row

Swiss Ball Trunk Rotations

Begin this exercise lying on a Swiss Ball and holding a light weight with your arms straight as demonstrated (figure 4). Keeping your back and elbows straight, slowly move the weight slightly to the left and then to the right side of the ball as demonstrated. Perform 2 - 3 sets of 10 repetitions provided the exercise is pain free and you are maintaining good control.

Figure 4 – Swiss Ball Trunk Rotations