Swiss Ball Exercises

BENCH PRESSES

Hold some medium weights on your chest and slowly extend your elbows pushing the weights vertically above your chest.

 

 

 

 

 

BENCH FLYS

Hold some lighter weights on your chest, palms towards each other, then slowly push the weights vertically extending your elbows, as for bench press above, this is the starting position. Next take the weights out so that they are parallel to body and floor and slowly return them to the start, keeping a small bend in each elbow.

 

 

 

TRICEPS EXTENSION

Stand opposite a wall with your arms extended hands on the exercise ball, which is against the wall in front of your chest. Lean in letting your forearms rest on the ball. Push yourself back by rolling the ball towards your hands to extend your arms. Then slowly return back after a short pause. Keep your back straight and engage your core.

 

 

 

PUSH UPS

For both push ups and ball dips I have dropped from 3 sets of 12 repetitions to 3 sets comprising 8, 6 and 4 repetitions.

Wedge the Swiss Ball in the corner of a room. Assume the push up position on the ball, this will be easier than a normal push up as more of your weight is directed through your legs. Complete eight normal push ups.

Move the ball away from the corner onto the flat of the wall, complete six more push ups.

Move the ball away from the wall, to the middle of the room to complete four final push ups.

 

BALL DIPS

Wedge the Swiss Ball in the corner of a room again. Sit on the ball, with your hands next to your hips. Press your hands down to lift your hips up and in front of the ball slightly, find your balance and bend the elbows as you lower into a dip. Press down into the ball to push back up for eight reps.

Move the ball away from the corner onto the flat of the wall, complete six more dips.

Move the ball to the middle of the room to complete four dips.

 

LEGS/HIPS

SQUAT AGAINST THE WALL

Stand with your back pressed against the Swiss ball, holding it against a flat wall, Squat slightly lower than hip level, the ball supports you throughout this exercise. Raise yourself up by extending your legs and slowly lower yourself back after a short pause.

 

 

 

 

SQUAT SIDEWAYS ONE LEGGED AGAINST THE WALL

Stand on one leg with your shoulder pressed against the Swiss ball, which you are pushing against the wall. Squat down on this one leg then raise yourself up by extending your knee. Change sides after each set of 12 repetitions.

 

 

 

 

SQUAT ONE LEGGED

Stand with one ankle on top of the Swiss Ball which is behind you. Slowly squat down until your working thigh is almost horizontal to the ground, rolling the ball back with your other leg as you do so. Raise yourself up by extending your knee. Once again alternate sides after each set.

 

 

 

 

HIP ABDUCTION

Stand with the wall on your left side and hold the Swiss Ball up off the floor, against the wall with your right bent knee. Squeeze the ball against the wall by pressing your knee against it and slowly bring it back after a short pause.

 

 

 

 

HIP ADDUCTION

This time stand on your left leg and put your right foot on top of the Swiss Ball, this leg extended out to the side. Roll the ball towards you by bringing your leg in and bending the right knee, then slowly roll it back after a short pause.