Swiss balls, also called stability balls, exercise balls, fitballs or physioballs, were developed in Italy during the 1960s and first introduced to the U.S. in 1989. You can use a Swiss ball as a makeshift weight bench, or as a base for body-weight-bearing exercise. The constant instability of a ball forces your core muscles to work constantly at stabilizing your body.
Crunches
Doing crunches on the Swiss ball works both your rectus abdominus, the long strap of muscle down the front of your abdomen, and your obliques, the muscles to either side of the rectus abdominus. The ball's curved surface supports your spine, allowing you greater range of motion than doing crunches on the floor. Sit on the ball and slowly walk your feet forward, lying back on the ball. Then squeeze your abs to lift your shoulders off the ball, flexing your ribs down to your hips. Return to the start position and repeat.
Back Extensions
Back extensions work the erector spinae, a set of large back muscles responsible for extending your spine. The erector spinae work in direct opposition to your abs. Developing both muscle groups together preserves muscular balance and encourages good posture. Lie face down on the ball, legs extended behind you, feet about 12 inches apart. Think of flexing the muscles along your spine as you lift your chest off the ball, straightening your back to neutral position -- the same posture as if you were standing up straight. Return to the starting position and repeat.
Squat
Doing squats works your glutes, quads and hamstrings. Adding the Swiss ball challenges these muscles, plus your core, to keep your body stable against the ball's tendency to wobble. Stand facing away from a wall. Place the ball between the small of your back and the wall. Squat down, walking your feet forward as necessary until your thighs are parallel to the ground and your knees are bent at 90 degrees. Keep your feet in place as you straighten your legs. Lower back into a squat and repeat. Allow the ball to roll up and down with you, but keep it between your back and the wall at all times.
Squat and Reach
You can also use a Swiss ball as resistance, much as you'd use a medicine ball or hand weight. Controlling the relatively light but large, unwieldy object still challenges your core muscles to work constantly, and the squat-and-reach exercise places extra load on your erector spinae and abs. Hold the ball in both hands, arms extended parallel to the floor. The farther you hold the ball from your body, the harder the exercise will be. Squat down, still holding the ball in front of you. Keep your back straight as you reach the ball toward your right in a controlled motion. Hold this position for five seconds, rotate back to middle, then to the left. Continue alternating sides for a full set.
References
- American College of Sports Medicine: Selecting and Effectively Using Stability Balls
- American Council on Exercise: Stability Ball Crunches
- Fitness Magazine: Our Top Eight Stability Ball Exercises
- YouTube: ACEFitness: 3 Core Stability Ball Exercises
- MayoClinic.com: Core Exercises with a Stability Ball
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