Using a Swiss ball (aka therapy ball or stability ball) is great for core work & balance. Once you master some basic Swiss ball exercises (https://youtu.be/4tiAow4TwFM), these are a little harder. Buy a printable worksheet with the Swiss Ball exercises in this video here: https://www.askdoctorjo.com/purchase-swiss-ball-moderate-worksheet
Sometimes even sitting on the Swiss ball can be challenging for some people, so make sure you are in a safe environment and have someone with you to hold the ball the first few times you try it.
The first ones are: bridging on the ball, bridging with ball roll, and prayer plank. These are great for your core, glutes, and hamstrings.
The next ones are: ball push ups, ball roll outs, and side planks on the ball. These are tougher than they look, so be careful not to roll off the ball.
Finally you have: single leg bridges on the ball, single leg bridge ball roll, table top bridging, and table top hip flexion. Make sure you have mastered the other ones before trying these.
Swiss Ball Core & Back Strengthening Exercises (Basic):
Swiss Ball Exercises (Advanced):
Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy.
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10 Best Swiss Ball Exercises (Moderate):
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