The swiss ball (also known as a gym ball, exercise ball or fit ball) is a great piece of equipment for all types of exercise. Because it provides an unstable surface, it is particularly useful for core strengthening and adds extra difficulty to many exercises. In some cases, a Swiss ball can make an exercise easier too, for example a Swiss ball squat exercise helps maintain form for those new to squatting.
Swiss ball exercises can be done on balls of different sizes. It is important to get a ball which is the right size for your height. They tend to come in 45 / 55 / 65 and 75cm diametre sizes. People under 5ft should use the 45cm ball, those 5ft - 5ft 6" should use a 55cm ball, those between 5ft6" and 6ft use a 65cm ball and those over 6ft use a 75cm ball. Using the right size helps to ensure you are in the correct position when performing exercises and you do not put undue stress on your back especially.
Use the tabs below to select gym ball / swiss ball exercises with video demonstration, coaching points and muscles worked.
Back extension
Works the extension muscles of the lower back in particular. Core muscles and glutes are involved.
Side crunch
Gym ball exercise for working the side muscles in particular the obliques and quadratus lumborum.
Push-up
A more difficult variation of the good old press up or push up exercise. Works the chest muscles.
Reverse push-up
The reverse push up gym ball exercise is easier than a wall push up but harder than a standard ball press up.
Swiss ball squat
Swiss ball squat is a way of making the squat exercise easier with support from the gym ball.
