The Swiss ball is a popular tool for in home training because of its small size, versatility and light weight. A Swiss ball is much easier to roll out of the way then a home gym or even an exercise bench. Swiss balls are also popular in gyms because of the core challenge inherent in any Swiss ball exercise due to the unstable surface of the ball. You can get a full-body workout on the ball with the help of a couple free weights.
Stability Ball Dumbbell Press
The dumbbell press on a stability ball strengthens your chest, arms and shoulders. Stability ball is another name for a Swiss ball. The dumbbell press is a chest press using a pair of dumbbells. A barbell or kettlebells can be substituted for the the dumbbells. The stability ball dumbbell press is performed lying face up on a ball with your torso and thighs parallel and your feet on the floor. Your knees are bent at right angles. Position the ball under your neck and shoulders. Hold a dumbbell in each palm and raise your arms toward the ceiling so your wrists and shoulders are in line. This is the starting position. Bend your elbows and lower your arms next to your shoulders to begin. Then, press your arms back to the starting position.
Stability Ball Wall Squats
Stability wall squats strengthen your thighs, hip and butt. Your abs, inner thighs and lower back muscles are also strengthened doing wall squats with a ball because you must keep control of the ball as it rolls up and down on the wall by maintaining correct body alignment. Prepare for the exercise by placing a ball against a wall at hip height. Turn around and stand with your pelvis touching the ball. Step your feet about six inches forward and straighten your legs. Your hands rest on your quads. From there, bend your knees until your thighs are parallel to the floor. The ball will roll up your spine. Then, stand back up and roll the ball behind your pelvis again.
Supine Stability Ball and Medicine Ball Pullover
The supine stability ball and medicine ball pullover exercise works your back muscles, specifically the lats of your middle and upper back. The medicine ball provides the resistance for your back muscles to lift and the stability ball works like a bench for you to lie on, just like with the dumbbell press exercise. To perform this ball exercise, lie face up on the ball with your head and shoulders supported. Place your feet on the floor with your knees bent and raise your hips as high as your knees. Hold a medicine ball in your hands with your arms straight above your chest. Then, lower the ball until it is in line with the top of your head. Bring your arms back over your chest to complete the exercise.
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