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Easy to do, basic Swiss ball exercises for those who are out of shape or never worked out with a Swiss ball before. Remember it is more important to keep your form correct than to do the listed number of reps.
Rest for 30 sec to 1 minute between sets. If more or less rest is needed do what is most comfortable for yourself.
Remember to breathe comfortably while performing this warm-up exercise.
Do: 5 reps for 30 seconds
Lie face down on the ball centered at your waist. Relax your body around the ball with your legs straight, toes on the floor, head down.
Do: 10 reps
Do: 10 reps
Do: 10 reps
Lie on your back, arms at your side, palms down. Grasp the sides of the ball with your feet. Raise the ball keeping your legs straight.
Do: 10 reps
Do: 10 reps
Do: 10 reps
Lie face down with the ball supporting your lower torso and your toes on the floor. Bring your hands together at your forehead. Slowly roll down and then roll up, raising your chest off the ball. Do not hyperextend.
Do: 10 reps
Do: 10 reps
Do: 10 reps
Lie on your back on the ball with your knees bent, feet flat and legs apart. Put your hands behind your head and bring your chin toward your chest. Slowly raise your upper back, squeezing your abs and pulling your chest forward. Pause at the top of the movement, then slowly lower.
Remember to do each set of reps on both sides of your body!
Do: 10 reps
Do: 10 reps
Do: 10 reps
Lie with your back on the ball, feet flat on the floor, legs apart. Put your hands behind your head, elbows out. Straighten your right arm out behind you. Raise your upper body and reach for your left knee with your right hand. Lower your body and reach your arm back. Straighten your left arm behind you, your right hand behind your head. Reach for your right knee with your left hand.
Do: 10 reps
Do: 10 reps
Do: 10 reps
Lie face down on the ball and walk your hands forward until the ball supports your feet and lower shins. Perform a standard push up keeping your body in a straight line.
Rest for 30 sec to 1 minute between sets. If more or less rest is needed do what is most comfortable for yourself.
Remember to breathe comfortably while performing this warm-up exercise.
Do: 5 reps for 30 seconds
Lie face down on the ball centered at your waist. Relax your body around the ball with your legs straight, toes on the floor, head down.
Remember to do each set of reps for both legs!
Do: 10 reps
Do: 10 reps
Do: 10 reps
Stand straight with the ball in front of you. Bend at the waist and place your palms on the ball, shoulder width apart. Raise your right leg behind you. Slowly lower your leg to the start position. Repeat with your left leg.
Keep your core tight while performing this exercise. Remember to do each set of reps on both legs!
Do: 10 reps
Do: 10 reps
Do: 10 reps
Sit on the ball with your feet on the floor, legs slightly apart. Raise your right leg straight up until it is parallel to the floor. Lower and repeat with your left leg.
When squatting come down to the position where your thighs are parallel with the ground. Also try to keep your knees from going over your toes.
Do: 10 reps
Do: 10 reps
Do: 10 reps
Stand straight with your back against the ball, arms at your side and the ball against a wall. With your feet shoulder width apart, bend at the knees and lower your torso until your thighs are parallel to the floor. Do not overextend. Straighten up to the start position.
Remember for each set of reps to do both legs.
Do: 10 reps
Do: 10 reps
Do: 10 reps
Stand straight with the ball at your right side, hands on your hips. Place your right foot on top of the ball. Roll the ball away from you as you extend your leg. Return to the start position. Repeat with your left side.
Rest for 30 sec to 1 minute between sets. If more or less rest is needed do what is most comfortable for yourself.
Remember to breathe comfortably while performing this warm-up exercise.
Do: 5 reps for 30 seconds
Lie face down on the ball centered at your waist. Relax your body around the ball with your legs straight, toes on the floor, head down.
Do: 10 reps
Do: 10 reps
Do: 10 reps
Lie on your back, arms at your side, palms down. Grasp the sides of the ball with your feet. Raise the ball keeping your legs straight.
Do: 10 reps
Do: 10 reps
Do: 10 reps
Lie face down with the ball supporting your lower torso and your toes on the floor. Bring your hands together at your forehead. Slowly roll down and then roll up, raising your chest off the ball. Do not hyperextend.
Do: 10 reps
Do: 10 reps
Do: 10 reps
Lie on your back on the ball with your knees bent, feet flat and legs apart. Put your hands behind your head and bring your chin toward your chest. Slowly raise your upper back, squeezing your abs and pulling your chest forward. Pause at the top of the movement, then slowly lower.
Remember to do each set of reps on both sides of your body!
Do: 10 reps
Do: 10 reps
Do: 10 reps
Lie with your back on the ball, feet flat on the floor, legs apart. Put your hands behind your head, elbows out. Straighten your right arm out behind you. Raise your upper body and reach for your left knee with your right hand. Lower your body and reach your arm back. Straighten your left arm behind you, your right hand behind your head. Reach for your right knee with your left hand.
Do: 10 reps
Do: 10 reps
Do: 10 reps
Lie face down on the ball and walk your hands forward until the ball supports your feet and lower shins. Perform a standard push up keeping your body in a straight line.
Rest for 30 sec to 1 minute between sets. If more or less rest is needed do what is most comfortable for yourself.
Remember to breathe comfortably while performing this warm-up exercise.
Do: 5 reps for 30 seconds
Lie face down on the ball centered at your waist. Relax your body around the ball with your legs straight, toes on the floor, head down.
Remember to do each set of reps for both legs!
Do: 10 reps
Do: 10 reps
Do: 10 reps
Stand straight with the ball in front of you. Bend at the waist and place your palms on the ball, shoulder width apart. Raise your right leg behind you. Slowly lower your leg to the start position. Repeat with your left leg.
Keep your core tight while performing this exercise. Remember to do each set of reps on both legs!
Do: 10 reps
Do: 10 reps
Do: 10 reps
Sit on the ball with your feet on the floor, legs slightly apart. Raise your right leg straight up until it is parallel to the floor. Lower and repeat with your left leg.
When squatting come down to the position where your thighs are parallel with the ground. Also try to keep your knees from going over your toes.
Do: 10 reps
Do: 10 reps
Do: 10 reps
Stand straight with your back against the ball, arms at your side and the ball against a wall. With your feet shoulder width apart, bend at the knees and lower your torso until your thighs are parallel to the floor. Do not overextend. Straighten up to the start position.
Remember for each set of reps to do both legs.
Do: 10 reps
Do: 10 reps
Do: 10 reps
Stand straight with the ball at your right side, hands on your hips. Place your right foot on top of the ball. Roll the ball away from you as you extend your leg. Return to the start position. Repeat with your left side. | |
