Swiss Balls are amazing. I myself once put them aside as something wacky and a waste of time, more recently though especially after reading the work of Paul Chek they have really grown on me. Their versatility is unrivalled with potential for bodyweight exercises, stability, and stretching.
Here Are Some Of My Favourites
Single Leg Squat - this is especially good for those of us, who can’t do conventional single leg squats as the ball provides a bit of support and stability.
JackKnife - One of my favourites, I have become addicted to these doing them at most workouts. An awesome total body stabilisation and core exercise.
Back Extension - All you need is something to support your feet and your have a perfect back extension station to build up your lower back.
The Walkout -- Another of the best exercises a few reps of these will get your arms and abs burning along with your heart pumping.
Swiss Ball Pushup - A slight variation on the classic which forces you to use more stability muscles.
Building an Efficient Routine
It is easy to build an efficient routine with a swiss ball and pretty much no other equipment. To me an efficient routine should be high tempo and encompass your whole body, here is something I have been doing:
20 Seconds of each exercise/ Repeat 3 times/ Rest for 1 minute between each round.
- Swiss Ball Pushup
- Single Leg Squat
- Walkout
- Jackknife
- Back Extension
In that order do each exercise for 20 seconds moving onto the next as quick as possible. This will lead to a working time of 6 minutes but once you factor in the rest periods you are looking at a 10 minute workout which will hit your whole body.
This can either be done on its own or it can be done to finish a workout, personally I like to do it on off days along with a bit of cardio.
Along with a Kettlebell the swiss ball id definitely one of the best pieces of kit to have lying around your home when it comes to workouts, not to mention their ability to build core strength. Give it a go but be careful if you are a beginner as the stability challenge the balls provide can take some adjusting to….
