Swiss Ball Exercise 1: Oblique Crunches on Exercise Ball
Place your lower-middle back firmly on top of a Swiss ball, with your hands behind your head. Contract your core – specially your obliques – and slowly crunch upwards across your body, so that your right elbow points straight at your left knee. Hold a strong contraction for 1 second, return down to full extension and repeat the same movement for the opposite side. Complete 12 reps per side. Once this becomes too easy, increase the difficulty by holding a dumbbell behind your head.
Swiss Ball Exercise 2: Jackknife
Place your ankles on top of the exercise ball, legs extended, chest facing the floor and extend your arms to lift you from the floor.
Keeping your weight on your extended arms, roll the ball in by bending your knees and hips and extend your legs back after a short pause.
Breathe out while rolling the ball in and breathe in while returning to starting position.
Swiss Ball Exercise 3: Lower Back ExtensionLie face down with your stomach stretched across a Swiss ball and your feet firmly against a wall. Allow your body to lie flat, with your chest following the natural curve of the ball. Tighten your core, squeeze your lower back, and powerfully raise your torso upwards off the ball back as far as it can go without lifting your pelvis. Hold the contraction for 1 second only, fully release down to starting position, and repeat for 20 reps. Increase the difficulty by holding a dumbbell, weight plate, or medicine ball in front of your chest.