Swiss balls are a familiar sight in many gyms these days and are commonly used for ab training — crunches and cross crunches are quite popular using the Swiss ball. However these are just a fraction of the fantastic exercises that can be performed on a Swiss ball! By combining five or six Swiss ball exercises in a mini-circuit, with a short rest between each circuit, you can get a complete and exhilarating workout. For best results, alternate movement patterns so that antagonistic muscle groups will be worked, e.g. alternate upper and lower body exercises.

Tips for Safe, Effective Swiss Ball Workouts

• Always check your ball and workout area and clear away any stray debris, such as grit, staples, tacks, thorns, etc. These can make for a "deflating" workout experience if one of these punctures your ball!
• Take care that the ball does not slide out from underneath you. Use a mat if the floor is slippery.
• It is important to warm up correctly. The best way is to perform the particular activity you will be doing, at a reduced intensity, e.g. one set of each exercise at a perceived effort of 60% training intensity, or what you would consider easy. You will know your body is ready for exercise when you begin to sweat. After your warm-up, take a short rest of approximately 60 seconds and begin your workout.

Add a ball!
Here are some exercises you will be familiar with, but you can add a twist and some nervous system excitement by using a Swiss ball.

Push-ups
A push-up can be made easier or harder than a regular floor push-up, by using as Swiss ball. To make the exercise easier, lie face down with your hips supported by the ball. Increase the level of difficulty by walking forward on your hands and letting the ball roll towards your feet. A more advanced version of the exercise is to perform each push-up with only one leg on the ball.

Key Points

• Keep your body in good alignment throughout each rep. There should be no sagging or bending in the middle and your head should be in line with the rest of the spine — do not look up or let your head drop. Keep your eyes looking straight down at the floor.
• To start, take a deep breath and draw the umbilicus inward as if you are zipping up a tight pair of jeans.
• Lower yourself until your nose is just off the ground.
• Exhale through pursed lips as you push back to the starting position.

Alternating Superman
For a more advanced version, simply try to fly like Superman without letting your arms or legs touch the ground for up to 1 minute. Great for training balance!

Key Points

• Lie face down over a Swiss ball, balancing on toes and fingertips.
• Pick up one leg and the opposite arm and hold them parallel to the ground. The arm should be positioned at a 45 degree angle to the spine and the thumb should be pointing upward, as if hitch-hiking. This will improve the activation of the shoulder stabilizers. The butt muscle should also be activated.
• Hold this position for 3 to 10 seconds.
• Lower the arm and leg at the same time as lifting the opposite arm and leg into the same position.
• Do not let the back hyperextend (excessively arch), nor the head lose its axial alignment with the spine — do not look up or let your head drop.