You can do a full-body strength training routine with nothing more than a Swiss medicine ball and some dumbbells. The Swiss ball is a large, rubber ball that is filled with air. You can buy them in a variety of colors, sizes and durability. To create a Swiss ball fitness routine, select an exercise that works each of the major muscles. Perform the exercises in a circuit, back to back with little or no rest in between. Rest two minutes between circuits. Complete the circuit three times.
Step 1
Select a leg exercise. Swiss ball squats work your thighs and glutes. Place the Swiss ball against a wall. Press your low back into the ball and step forward with your feet. As you squat, the ball will roll up and down the wall supporting your back. Hold dumbbells for more of a challenge. Swiss ball lunges target the same muscles as squats but are more difficult. Start with your back against the ball. Step forward with your left foot and back with your right. Lower yourself into a lunge, bending both knees. Perform all the reps on one side, then switch legs.
Step 2
Select a chest exercise. Push-ups on the Swiss medicine ball don't require any other equipment. You use your body as the weight. Stand facing the ball. Place your stomach on the ball and your hands on the floor. Walk your body forward until your thighs are on the ball. Perform a push-up in this position. To make the exercise more challenging, walk forward more until either your calves or just your feet are on the ball. If you have dumbbells, you can use the Swiss ball as a bench and do chest presses. Sit on the ball. Walk yourself forward until your head and shoulders are on the ball. Keep your hips in line with your body. Perform dumbbell chest presses as you balance your body on the ball.
Step 3
Select a back exercise. You can perform various rows on a Swiss medicine ball. Lie face down and press your hips into the ball. Pull your chest off the ball and look forward. With a dumbbell in each hand and your arms hanging straight down, pull the dumbbells up to your sides by bending your elbows and squeezing your back. Replace a regular bench with your Swiss medicine ball to do a one-arm supported row. Place your left hand on the ball. Step back with your right foot and lean forward. Do a one-armed row with your right arm. Complete all your reps and then switch sides.
Step 4
Select an ab exercise. Performing a crunch on the ball is more difficult than the floor since the ball is an unstable surface. Sit on the ball and roll yourself out until the ball supports your low back. Crunch up, keeping your low back pressed into the ball at all times. For a more challenging ab exercise, try knee roll-ins. Position yourself on the ball as if you were to do a push-up. Your feet are on the ball, your hands flat on the floor and your body a straight line. Pull your knees in towards your chest allowing your hips to rise. At the end of the motion, your knees are under your hips and your shins are on the stability ball.
Tips and Warnings
- Change exercises regularly to keep your Swiss ball routine fresh and challenging.
Things You'll Need
- Swiss medicine ball
- Dumbbells
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