The Swiss ball, also known as a stability ball or exercise ball, is a dynamic piece of equipment to add to your strength-training routine. Using the unstable ball forces your body to work harder to stabilize while you lift the weights. You will feel your core working the entire time. Start with lighter weights than usual due to the decreased support.
Push-Ups
You can perform push-ups in a variety of ways using a Swiss ball. Beginners can start by placing their hips on the ball and hands on the ground to perform an easier version of a push-up because you are not lifting your entire body. As you get stronger, roll out further, until eventually you can perform the push-up with only your feet on the ball and your hands on the ground. Remember to keep your core tight so you do not sag in your back. Another version of Swiss ball push-ups is to keep your feet on the ground and put your hands on the unstable ball. This exercise requires a great deal of upper-body strength and stability, so proceed with caution. However, if it is too easy the American Council on Exercise suggests lifting one foot off the ground.
Chest Press
Perform a chest press on the Swiss ball, the same way you perform it on the bench. Grasp two dumbbells and sit on the ball. Slowly walk your feet out, as you roll yourself down the ball until your upper back and head are supported. Position your legs with a 90-degree bend, hip-width apart for stability. Start with your arms bent to 90 degrees and press them up together over your chest. Slowly lower and repeat. When you finish your set, do not just drop to the ground, instead walk back up the same way you got down, so that you are sitting on the ball again.
Chest Fly
You can do a chest fly on the Swiss ball using dumbbells. With the dumbbells in your hand, roll down the ball, walking your feet out until your upper back and head are supported by the ball. Engage your abs, place your feet hip-width apart and bring your arms out to the sides, as if opening them to hug someone. Focus on squeezing your chest muscles and bring your palms together directly above your chest. You should have a slight bend in your arms. Open your arms wide to return to the starting position, and repeat. Keep your torso parallel to the floor, as ACE suggests. Slowly walk your feet back and sit up on the Swiss ball after you've completed the repetitions.
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