Here are 11 exercises you can do with the Swiss ball. Do these exercises slowly for the most effectiveness, holding most positions for about 5 seconds. Try doing one set first, and as you get stronger work up to the number of sets recommended.
Beginner Exercises:
Shoulder Rolls
With the Swiss ball under your shoulders, roll 6 to 8 inches to the left and right 10 times each. Work up to 2 sets.
Back Arch
With the ball in the middle of your back and your arms at your side, reach back and touch the ground. Hold that position for 10 seconds and slowly return to center. Do 5 repetitions
Leg Extensions
With the ball in the middle of your back, extend one leg straight out and hold for 5 seconds. Use your arms for balance. Do 10 repetitions for each foot, and work up to 2 sets
Back Raises
With your stomach on the ball, lie face down with your hands on the ground. Raise your shoulders and arch your back up as high as you can, then slowly return. Do this 10 times, and work up to 2 sets.
Sit-Backs
Sit on the Swiss ball and slowly lean back, taking your feet off the ground. Use your arms for balance. Lean back as far as you can and hold it for 5 seconds. Do 5 repetitions
Forward Leans
With your stomach on the Swiss ball, lean forward while bringing your legs up as high as you can off the ground. Lower your head and use your arms to balance. Do 5 repetitions
Leg Raises
With your stomach on the Swiss ball and your arms out for balance, raise one leg as high as you can and hold for 5 seconds. Do 10 for each leg.
Side-to-Side Leg Rolls
In a push-up position with the Swiss ball under your legs, roll the ball side to side. As you get to the right side, let your right foot come off the ball so only your left leg is rolling. As you come back, bring the right foot back on. Repeat for left side. Do ten reps for each side, and work up to 3 sets
One-armed push-ups
With the Swiss ball under your legs, do 5 one-armed push-ups. You may have to squeeze the Swiss ball with your legs to get the right position. Work up to 2 sets for each arm Partnered Exercises: Do these with a partner or with your feet secured under a couch/bed.
Crunches
Put your hands behind your head and tolt your shoulders and chest up to the center, to the left, and to the right(shown). Do 10 repetitions for each direction
Sideways Crunches
Lie sideways and relax your upper body. Bend your upper body toward the person(or couch) and slowly return. Do 10 repetitions for each side.
Beginner Exercises:
Shoulder Rolls
With the Swiss ball under your shoulders, roll 6 to 8 inches to the left and right 10 times each. Work up to 2 sets.
Back Arch
With the ball in the middle of your back and your arms at your side, reach back and touch the ground. Hold that position for 10 seconds and slowly return to center. Do 5 repetitions
Leg Extensions
With the ball in the middle of your back, extend one leg straight out and hold for 5 seconds. Use your arms for balance. Do 10 repetitions for each foot, and work up to 2 sets
Back Raises
With your stomach on the ball, lie face down with your hands on the ground. Raise your shoulders and arch your back up as high as you can, then slowly return. Do this 10 times, and work up to 2 sets.
Sit-Backs
Sit on the Swiss ball and slowly lean back, taking your feet off the ground. Use your arms for balance. Lean back as far as you can and hold it for 5 seconds. Do 5 repetitions
Forward Leans
With your stomach on the Swiss ball, lean forward while bringing your legs up as high as you can off the ground. Lower your head and use your arms to balance. Do 5 repetitions
Leg Raises
With your stomach on the Swiss ball and your arms out for balance, raise one leg as high as you can and hold for 5 seconds. Do 10 for each leg.
Side-to-Side Leg Rolls
In a push-up position with the Swiss ball under your legs, roll the ball side to side. As you get to the right side, let your right foot come off the ball so only your left leg is rolling. As you come back, bring the right foot back on. Repeat for left side. Do ten reps for each side, and work up to 3 sets
One-armed push-ups
With the Swiss ball under your legs, do 5 one-armed push-ups. You may have to squeeze the Swiss ball with your legs to get the right position. Work up to 2 sets for each arm Partnered Exercises: Do these with a partner or with your feet secured under a couch/bed.
Crunches
Put your hands behind your head and tolt your shoulders and chest up to the center, to the left, and to the right(shown). Do 10 repetitions for each direction
Sideways Crunches
Lie sideways and relax your upper body. Bend your upper body toward the person(or couch) and slowly return. Do 10 repetitions for each side.