Swiss Ball Exercises 

To begin with, the following basic 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 do not cause or increase pain.

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Swiss Ball Exercises - Basic

Swiss Ball Sitting Leg Lifts

Begin this Swiss Ball exercise sitting up tall on a Swiss Ball with your feet together (figure 1). Slowly lift one leg slightly off the ground, keeping your back straight and the Swiss Ball still. Then lower your leg and repeat on the other side. Perform 2 - 3 sets of 10 repetitions on each side provided the exercise is pain free.

Figure 1 – Swiss Ball Sitting Leg Lifts

Swiss Ball Squats

Begin this Swiss Ball exercise in standing with your feet shoulder width apart, your feet facing forwards and a Swiss Ball positioned between a wall and your lower back as demonstrated (figure 2). Slowly perform a squat, keeping your back straight. Your knees should be in line with your middle toes and should not move forward past your toes. Perform 2 - 3 sets of 10 repetitions provided the exercise is pain free.

Figure 2 – Swiss Ball Squats

Swiss Ball Prone Single Leg Lifts

Begin this Swiss Ball exercise lying over a Swiss Ball as demonstrated (figure 3). Slowly lift one leg, keeping the Swiss Ball still and your knees straight. Then slowly lower your leg and repeat on the other side. Perform 2 - 3 sets of 10 repetitions on each side provided the exercise is pain free.

Figure 3 – Swiss Ball Prone Single Leg Lifts

Swiss Ball Exercises – Intermediate

Swiss Ball Push Ups (Feet on Ball)

Begin this 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.

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

Swiss Ball Supine Leg Lifts

Begin this 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.

Figure 2 – Swiss Ball Supine Leg Lifts

Swiss Ball Hamstring Curls

Begin this 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.

Figure 3 – Swiss Ball Hamstring Curls

Swiss Ball Prone Hold

Begin this Swiss Ball exercise with your forearms on the floor, your back straight and your feet on a Swiss Ball as demonstrated (figure 4). Hold this position for as long as possible provided it is pain free and you are maintaining good posture. Repeat 3 times.

Figure 4 – Swiss Ball Prone Hold

Swiss Ball Exercises - Advanced

Swiss Ball Single Leg Squats

Begin this exercise in standing on one leg, with your foot facing forwards and a Swiss Ball positioned between a wall and your lower back (figure 1). Slowly perform a squat, keeping your back straight. Your knee should not bend beyond right angles and should be in line with your middle toe. Your knee also should not move forward past your toes. Perform 2 - 3 sets of 10 repetitions provided the exercise is pain free.

Figure 1 – Swiss Ball Single Leg Squats

Swiss Ball Single Leg Hamstring Curls

Begin this exercise lying on your back with a Swiss Ball under your leg and your other leg bent as demonstrated (figure 2). Keeping your back straight, slowly bend your knee tightening the back of your thigh (hamstrings). Perform 2 - 3 sets of 10 repetitions on each side, provided the exercise is pain free.

Figure 2 – Swiss Ball Single Leg Hamstring Curls (right)

Swiss Ball Prone Leg Lifts

Begin this exercise with your hands on the floor, your back straight and your feet on a Swiss Ball as demonstrated (figure 3). Hold this position and slowly lift one leg keeping your knee straight and the Swiss Ball still. Slowly return to the starting position and repeat with the other side. Perform 2 – 3 sets of 10 repetitions alternating between legs provided the exercise is pain free.

Figure 3 – Swiss Ball Prone Leg Lifts

Swiss Ball Push Ups (Hands on Ball)

Begin this exercise in the push up position on a Swiss Ball as demonstrated (figure 4). Keeping your back and neck straight and the Swiss Ball still, slowly straighten your elbows tightening the chest muscles, then return to the starting position. Perform 2 - 3 sets of 10 repetitions provided the exercise is pain free.

Figure 4 – Swiss Ball Push Ups (Hands on Ball)