The Swiss ball, or stability ball, is a great tool for improving core strength and increasing the intensity of a workout. According to Shape Fit, the stability ball adds instability, requiring the muscles of your body to work harder as an integrated unit. Exercises normally done on flat, even surfaces now require additional muscles to work. This increases strength, burns extra calories and helps tone the whole body as opposed to a single muscle group. Total body exercise programs can be done with a stability ball.
Crunches
Lie on the ball so that your lower back is in contact with it. Bend your legs about 90 degrees, keeping them shoulder width apart. Place your hands lightly behind your ears and contract your abs, lifting your shoulders and keeping your lower back in contact with the ball. Do not sit all the way up on the ball. Slowly release your muscles and lower back down. Do three sets of 10 to 15 crunches.
Plank
Place your elbows and forearms on the ball and extend your body straight back with your toes on the ground. Keep your abs and glutes tight so your body stays rigid and straight like a plank. Hold this position for 30 seconds. Do three sets. If you are a beginner, try pushing the ball up against a wall for extra support.
Wall Squats
Place the ball against a wall and lean back on it so your lower back is in contact with the ball. Stand with your feet shoulder width apart and out in front of you slightly. Bend your knees until your thighs are horizontal with the ground, keeping your chest vertical. During the lowest phase of the squat, your knees should remain behind your toes with your weight primarily on your heels. Push off the floor and stand back up. Do three sets of 10 to 15 repetitions.
Pushup and Knee Tuck
Place your hands on the floor and your knees on the ball so you are in a pushup position with your abs tight and back straight. Bend your elbows and lower your body to the floor so your chest stays between your hands. Push off the floor and straighten your arms. When you are back in the starting position, bend your knees and curl the ball in toward you. Straighten the legs and finish in pushup position. To lessen the intensity of the pushup, start with the ball closer to your hips. To increase the intensity, start with the ball closer to your feet. Do three sets of 10.
Hamstring Curl
Lie on your back with your arms next to your body, palms pressed into the floor, and place your calves under the ball. Lift your hips so your body is straight, bend your knees and curl the ball in toward you. Release slowly and return to the starting position. Try to keep your hips off the ground for the entire set of 10 to 15 repetitions. Do three sets.
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