Swiss Ball & Stability Exercises
Swiss ball exercises are an excellent way to improve balance, coordination, and deep muscle activation. These exercises challenge your stabilising muscles while enhancing overall body control.
At Body Mechanix in Tauranga and Papamoa, we often incorporate Swiss ball training into rehabilitation programs for core strength, back pain recovery, and postural correction.
The instability of the ball encourages engagement of deeper muscle groups, helping to improve neuromuscular control and injury prevention.
Start with beginner movements and progress gradually. If you experience discomfort or instability beyond your control, consult one of our physiotherapists for guidance.
Beginner Exercises
Pro Series Exercise Ball Push Up on Wall
Begin by stabilizing ball on wall with both hands near shoulder level. Slowly lower body toward wall by bending elbows, keeping ball steady. Keep pelvis and neck in neutral, maintaining alignment of the trunk and legs. Hold and slowly return.
Pro Series Exercise Ball Sitting Knee Extension
Sit on the ball with your back in a neutral position. Tighten the abdominals while extending the knee. Return and repeat on the other side. Keep the ball stable.
Pro Series Exercise Ball Sitting Arm & Leg
Sit on ball with pelvis and neck in neutral. Lift arm and opposite leg, keeping them straight. Alternate with opposite arm and leg and repeat. Don’t allow ball to move.
Pro Series Exercise Ball Abdominal Curl Up in Supine
Lay on on the floor with the ball positioned in the small of your feet. Keep your knees bent to 90 degrees. Cross your arms over your chest and lift your trunk upward until your shoulder blades come up off the floor. Hold and slowly return.
TIP: Don’t let the ball move under your feet.
VARIATION: Change the position of your hands to behind the head to increase the challenge.
Pro Series Exercise Ball Abdominal Oblique Curl Up in Supine
Lay on the floor with the ball positioned in the small of your feet. Keep your knees bent to 90 degrees. Cross your arms over your chest. Lift one shoulder and trunk upward, slightly twisting your trunk. Hold and slowly return.
TIP: Don’t let the ball move under your feet.
VARIATION: Change the position of your hands to behind the head to increase the challenge.
Pro Series Exercise Ball Front Squat
Stand with your exercise ball in your outstretched arms. Place your feet a shoulder-width apart. Squat down by bending your hips and knees while keeping your back straight. Hold and slowly return.
VARIATION: Perform squat on one leg.
Pro Series Exercise Ball Sitting Shoulder Flexion
Sit on ball with back in neutral position. Tighten abdominals while lifting arm overhead. Return and repeat on other side. Keep ball stable.
Pro Series Exercise Ball Wall Squat
Begin with ball behind your back and stabilized on wall. Keep neck and pelvis in neutral. Perform a squat by bending knees, lowering pelvis and rolling ball downward. Hold and slowly return.
Pro Series Exercise Ball Hip Extension
Lay on ball with back in neutral position. Stabilize with arms and slowly lift one leg, keeping the knee extended. Hold and slowly return; repeat on other side. Don’t lift leg past neutral position. Keep ball steady.
Pro Series Exercise Ball Lower Trunk Rotation
Lay on your back with the ball under your knees. Keeping your upper body on the mat, gently roll your legs to one side, rotating your hips. Keep your knees and feet together. Hold at the end range and slowly return in the opposite direction.
Advanced Exercises
Pro Series Exercise Ball Abdominal Oblique Curl Up in Bridge
Lay on the ball in a bridge position with both feet on the ground, and the ball positioned in the small of your back. Keep your knees bent to 90 degrees, and your hips extended. Cross your arms over your chest and lift your trunk and one shoulder upward until your abdominals contract. Keep your back on the ball while you twist. Hold and slowly return.
TIP: Don’t let the ball move under your back.
VARIATION: Change the position of your hands to behind the head to increase the challenge
Pro Series Exercise Ball Abdominal Curl Up
Place the ball under the small of your back in the bridge position with knees at 90 degrees. Lift your trunk upward, contracting your abdominals. Keep your pelvis in neutral. Do not allow the ball to move. Alter hand positions to change the challenge of the exercise.
Pro Series Exercise Ball Bridge with Alternating Arms
Lay with ball under back and knees bent at 90 degrees. Alternate lifting arms, keeping them straight. Keep pelvis and neck in neutral. Don’t allow ball to move. Don’t allow pelvis to drop.
Pro Series Exercise Ball Prone Walk Out
Begin with ball under hips. Walk hands out to a push-up position, ending with ball under shins. Keep pelvis and neck in neutral position; maintain trunk and legs in a straight line throughout the exercise. Slowly walk hands back and repeat.
Pro Series Exercise Ball Superman
Lay with the ball under your stomach. Stabilize with your feet and lift your trunk. Extend your arms forward in a straight line with your body. Keep your pelvis neutral, and do not hyperextend your back. Hold and slowly return. Don’t allow the ball to move.
Pro Series Exercise Ball Push Up on Floor
Begin with in push-up position with ball under shins. Keep pelvis and neck in neutral position. Bend elbows, slowly lowering trunk to floor. Maintain trunk and legs in a straight line throughout the exercise. Slowly return and repeat.