Hey all! This week I have put together a workout using a Swiss Ball (sometimes called a stability ball). Swiss Balls are great because they require increased core recruitment to stabilize the ball as you workout. They are pretty easy to find in stores or online and cost between $20-$40. They serve as a great workout tool and are also a great substitution for a typical desk chair and can help improve strength and posture.
Swiss Balls come in different sizes, and I think the most universal size for an average height person is a 55cm diameter ball. You should be able to find the size listed easily when buying. You will also need a pump to blow up the ball, so check and see if your ball comes with one (most do).
Follow along for a great workout!
How to use Swiss Ball for workout
Warm up:
5 minute walk, jog, or jump rope.
Main set:
Try completing 10 reps of each exercise (10 each side for the leg raises). Complete 3 rounds. Some of these are very challenging, take your time and stay safe!
Plank Curl Ups
Push Ups
Bridge with Hamstring Curl
Crunches
Sidelying Hip Abduction
Saws
Cool Down:
5 minute walk or 5 minutes of your favorite stretches.
Great job! This workout was pretty heavy on abs, so don’t be surprised if you’re sore tomorrow or the next day!
Thank you all for following our at home workout series! We know these times are confusing and hard, so we hope this gives you ideas to keep up your physical activity to keep you feeling healthy and happy!
If pain or discomfort is sneaking into your workout, schedule a free discovery visit with Dr. Maggie Roeger.
If you are pain free and need accountability, more ideas, and help leveling up, schedule a visit with our personal trainer, Michelle Williams today!
