4 Exercises You Can Do With Nothing But A Swiss Ball

In fitness, there are many compound movements that are what we consider the “staples” to an effective workout program. The squat, deadlift, pushup, and pull up are just a few of those. That is to say, if you want to have a simple routine that gets you in and out of the gym, you could do those movements only and work your entire body in an efficient way.

With that said, any good exercise program will also include changing up your routine to incorporate different ways to hit the same muscle groups. After all, your muscles get used to an exercise at some point and while there are a myriad of ways to continue doing that exercise to keep it effective, it is also a good idea to try other movements that challenge your body in a new and different way.

The swiss ball is a great tool for this because it not only allows you to move in ways that you can’t do on the floor or on a bench, but it also provides an unstable surface. Why is this a good idea? I’m glad you asked. While we are most familiar with our major muscle groups, there are also small muscles, tendons, and ligaments that allow you to move in space. These muscles are not only involved in assisted the larger muscles and bones with movement, but they are also in charge of keeping you stable and allowing you to balance. Using the swiss ball will allow you to test your balance and require you to recruit more of your small muscles in order to stabilize you on this unstable surface.

We’ve put together 4 moves you can do with a swiss ball that will be a great addition to almost any fitness program. You can incorporate these individually at the end of your normal workouts or do them together as their own routine. We provided you with a program at the bottom of this post you can use if you choose the latter.

1. Reverse Swiss Ball Back Extension


2. Swiss Ball Side Bend


3. Forward Ball Roll


4. Swiss Ball Crunch/Sit Up


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Looking for more articles like this? Check out our 5-Move Full Body Kettlebell Workout

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