Swiss balls — or stability balls, as they are originally known from physical therapy — allow total-body exercise. Front walkout exercises on the ball develop full-body strength, stability and balance. Try front walk out exercises once you are comfortable with the safety precautions and exercising on the ball. Vary the intensity of the exercises by how far you walk out. The farther you walk out the more difficult the exercise.
Upper Body Stability Ball Exercises
Front walkout pushups add strength, endurance, dynamic balance and stability to your upper body. Lie face down with the ball under your abdomen and your hands and feet in contact with the floor. Walk out as far as you can keeping the ball and your body still. Once you reach the farthest distance you can control, keep your eyes down and back straight. Lower your chest toward the floor with control, and exhale to return to the starting position.
Walkouts develop shoulder stability. Lie face down on the ball and slowly walk out until you reach the maximum distance that you can control. Slowly return to the starting position and repeat. Try to do three sets of eight to 12 repetitions of all of the exercises.
Core Exercises
Try abdominal tucks to exercise your core in the front walkout position. Lie face down on the ball with your hands on the floor. Walk out as far as you can without the ball moving. Exhale and use your abdominal muscles to pull your legs into your chest as far as you can without the ball moving. Slowly inhale while returning to the starting position.
Do diagonal leg pulls to opposite shoulders to work your core. Return to the front walkout position and hold. Exhale and slowly pull both legs toward your opposite shoulder by slightly rotating your trunk. Inhale and return to the starting position.
Lower Body Stability Ball Exercises
Strengthen your gluteal muscles and core simultaneously with leg lifts in the front walkout position. Place your hands under your shoulders and walk forward as far as you can control the ball. Hold this position and contract your abdominal muscles. Lift your right leg only as high as you can control your trunk motion. Return and repeat with your left leg.
Strengthen your hips in the front walkout position as well. Exhale as you lift your right leg out to your right side without losing your trunk position. Inhale and return to the start position, and repeat with your left leg. Do one to three sets of eight to 12 repetitions of each exercise on each leg.
Advanced Stability Ball Exercises
Try advanced stability ball exercises like pikes once you master the exercises for the upper and lower body, and core with ease after three full sets. Assume the front walkout position and exhale as you draw your buttocks toward the ceiling, with hips piked, legs together and straight. Lift as high as you can, keeping the ball stationary. In a full pike position, your upper body will be upside down, your buttocks will be at the highest point and your feet will be pointed with your toes on top of the ball. To progress this exercise, pike and rotate your lower trunk and pelvis toward the outside of your right shoulder. Inhale and return to the starting position, and repeat on the other side. Do one to three sets of eight to 12 repetitions.
Tips
Properly size your ball so that you have a 90-degree angle at your hips and knees. Wear comfortable clothing to allow unrestricted movement. Loose-fitting clothing can get caught when moving on the ball. Keep sharp objects away from the ball to prevent punctures. Ensure you have ample space to exercise safely. Align your head and neck by drawing your chin towards your chest. Keep your shoulders away from your ears. Prevent back sagging by drawing your abdominal muscles toward your spine.
References
- "Therapeutic Exercises Using the Swiss Ball"; Caroline Corning Creager; June 1994
- "Swiss Ball Applications for Orthopedic and Sports Medicine: A Guide for Home Exercise Programs Utilizing the Swiss Ball"; Joanne Posner-Mayer; May 1995
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