Swiss Ball Ab Roll

Kneel with the ball in front of you. With palms together, place your hands on top of the ball. Roll the ball away from you as you lean forward. When your chest touches the ball stop and roll back, straightening your upper body to the start position.

   Swiss Ball Crunches

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.

   Swiss Ball Oblique Exercise

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.

   Swiss Ball Prone Push Up

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.

   Swiss Ball Seated Leg Raise

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.

   Swiss Ball Rear Kick

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.

   Swiss Ball Squats

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.

   Swiss Ball Ab Roll

Kneel with the ball in front of you. With palms together, place your hands on top of the ball. Roll the ball away from you as you lean forward. When your chest touches the ball stop and roll back, straightening your upper body to the start position.

   Swiss Ball Crunches

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.

   Swiss Ball Oblique Exercise

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.

   Swiss Ball Prone Push Up

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.

   Swiss Ball Seated Leg Raise

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.

   Swiss Ball Rear Kick

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.

   Swiss Ball Squats

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.

   Swiss Ball Ab Roll

Kneel with the ball in front of you. With palms together, place your hands on top of the ball. Roll the ball away from you as you lean forward. When your chest touches the ball stop and roll back, straightening your upper body to the start position.

   Swiss Ball Crunches

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.

   Swiss Ball Oblique Exercise

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.

   Swiss Ball Prone Push Up

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.

   Swiss Ball Seated Leg Raise

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.

   Swiss Ball Rear Kick

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.

   Swiss Ball Squats

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.

   Swiss Ball Ab Roll

Kneel with the ball in front of you. With palms together, place your hands on top of the ball. Roll the ball away from you as you lean forward. When your chest touches the ball stop and roll back, straightening your upper body to the start position.

   Swiss Ball Crunches

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.

   Swiss Ball Oblique Exercise

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.

   Swiss Ball Prone Push Up

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.

   Swiss Ball Seated Leg Raise

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.

   Swiss Ball Rear Kick

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.

   Swiss Ball Squats

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.

   Swiss Ball Ab Roll

Kneel with the ball in front of you. With palms together, place your hands on top of the ball. Roll the ball away from you as you lean forward. When your chest touches the ball stop and roll back, straightening your upper body to the start position.

   Swiss Ball Crunches

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.

   Swiss Ball Oblique Exercise

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.

   Swiss Ball Prone Push Up

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.

   Swiss Ball Seated Leg Raise

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.

   Swiss Ball Rear Kick

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.

   Swiss Ball Squats

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.

   Swiss Ball Ab Roll

Kneel with the ball in front of you. With palms together, place your hands on top of the ball. Roll the ball away from you as you lean forward. When your chest touches the ball stop and roll back, straightening your upper body to the start position.

   Swiss Ball Crunches

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.

   Swiss Ball Oblique Exercise

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.

   Swiss Ball Prone Push Up

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.

   Swiss Ball Seated Leg Raise

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.

   Swiss Ball Rear Kick

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.

   Swiss Ball Squats

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.