Advanced Swiss Ball Exercises

- Dr. Adnan Badr

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The following Swiss ball exercises are designed to improve your strength, core stability, balance and posture. You
should discuss the suitability of these Swiss ball exercises with your physiotherapist prior to beginning them. As a
rule, they should only be performed provided they do not cause or increase pain.
Generally, you should begin with the Basic Swiss Ball Exercises and then the Intermediate Swiss Ball Exercises
before commencing these Advanced Swiss Ball Exercises.
The following Advanced Swiss Ball 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.

Swiss Ball Exercises - Advanced

1) Swiss Ball Single Leg Squats (figure 1) – Begin this Swiss ball exercise in standing on one leg, with your foot
facing forwards and a Swiss ball positioned between a wall and your lower back. 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

2) Swiss Ball Single Leg Hamstring Curls (figure 2) – Begin this exercise lying on your back with a Swiss ball under
your leg and your other leg bent as demonstrated. 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)

3) Swiss Ball Prone Leg Lift (figure 3) – Begin this Swiss ball exercise with your hands on the floor, your back straight
and your feet on a Swiss ball as demonstrated. 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

4) Swiss Ball Push Ups (Hands) (figure 4) – Begin this exercise in the push up position on a Swiss ball as
demonstrated. 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)

 5) Swiss Ball Side Bends with Rotation (figure 5) – Begin this exercise with your feet apart and against a wall and
your hip and back resting on a Swiss ball. Your chest should be facing the ground as demonstrated. Keeping the
Swiss ball still, slowly perform a side bend, rotating your torso so your chest faces upwards as shown. Perform 2 - 3
sets of 10 repetitions on each side provided the exercise is pain free.

Figure 5 – Swiss Ball Side Bends with Rotation

6) Swiss Ball Jacknifes (figure 6) – Begin this exercise with your hands on the floor, your back straight and your feet
on a Swiss ball as demonstrated. Keeping your back straight, slowly bring your knees towards the floor while
maintaining a slight curve in your lower back until your knees are below your hips. Slowly return to the starting
position. Perform 2 - 3 sets of 10 repetitions provided the exercise is pain free and you are maintaining good posture.

Figure 6 – Swiss Ball Jacknifes

7) Swiss Ball Lumbar Extension with Rotation (figure 7) – Begin this exercise with your feet against the wall, a Swiss
ball between your thighs and your torso leaning forwards and rotated to one side as demonstrated. Keeping your
back straight and the Swiss ball still, slowly raise your back whilst rotating your torso to the other side. Perform 2 - 3
sets of 10 repetitions provided the exercise is pain free. Repeat the exercise rotating your torso to the other side.

Figure 7 – Swiss Ball Lumbar Extension with Rotation (left rotation)

8) Swiss Ball Sit Up and Twist (figure 8) – Begin this exercise lying on a Swiss ball with your feet apart and your
hands behind your head as demonstrated. Keeping the Swiss ball as still as possible, slowly perform a sit up taking
your right elbow to your left knee. Slowly return to the starting position and then perform on the other side. Begin with
small movements and as your skill improves over time, move your elbow and knee closer together during each
repetition. Perform 2 - 3 sets of 10 repetitions provided the exercise is pain free and you are maintaining control.

Figure 8 – Swiss Ball Sit Up and Twist