Swiss Ball Exercises For Lower Back

A Swiss ball, also known as a stability ball, is a soft 18- to 30-inch inflatable ball used in mat and resistance training exercises. It is an excellent tool for strengthening the abdominal and lower back muscles. The instability of a Swiss ball causes you to utilize a variety of muscles to maintain your balance on the ball, which also improves your balance and flexibility.

Reverse Ball Bridge

Lie on your back on the floor with your arms at your sides, palms facing down. Raise your legs and place your lower legs and ankles on the Swiss ball, keeping your legs, knees and feet together. Tighten your abdominal muscles and inhale as you lift your buttocks off the floor to form a straight line from your shoulders to your ankles. Breathe as you hold this position for five seconds, then exhale as you slowly release your buttocks back to the floor. Repeat 20 times.

Back Extension

Lie with your stomach and chest on the Swiss ball, with legs extended downward hip-width apart and toes bent on the floor. Raise your arms to your sides at shoulder level with elbows bent and hands in a fist. Keep your shoulder blades down and your neck long throughout this exercise. Inhale as you tighten your abdominals and raise your chest off the ball, then exhale as you slowly release back down to the starting position. Repeat 20 times.

Stability Ball Leg Raise

Lie with your hips on top of the Swiss ball, arms extended downward shoulder-width apart with palms on the floor and legs extended out behind you to make a straight line from your shoulders to your heels. Keep your legs together and feet flexed with toes pointing towards the floor. Tighten your abdominals and shift your body weight to your arms. Inhale as you lift both legs toward the ceiling without overarching your lower back. Exhale and hold this position for three seconds. Inhale and lower your legs back to their extended position. Repeat this movement 10 times.

Quadruped on a Ball

Lie with your torso on the top of a Swiss ball with your hands on the floor shoulder-width apart and your legs extended down behind you with feet hip-width apart and toes bent on the floor. Inhale and tighten your abdominals as you simultaneously lift and extend your left arm and right leg. Hold this position for three seconds, then exhale and return to your starting position. Repeat the same lift with your right arm and left leg. Complete 10 repetitions of this exercise on each side of your body.