Beginning Swiss Ball Exercises and Routine

The Swiss ball is a versatile piece of exercise equipment that allows a number of different types of exercises to be performed. Its instability allows more muscles to be stimulated, especially in regards to core muscles. Here is a list of beginning Swiss ball exercises to choose from:

Shoulder Rolls
Lie in a situp position with your shoulders on the ball. Then roll about 6 to 8 inches to the left and right.

Back Arch
Reach back and touch the ground with your arms initially at your side and the ball in the middle of your back. Hold the position for 10 seconds and slowly return to start.

Leg Extensions
With the ball in the middle of your back, hold your leg extended for 5 seconds. Make sure you switch to exercise both sides the same amount.

Back Raises
Lie face down with your hands on the hound and your stomach on the ball. Arch your back up as high as possible while raising your shoulders.

Sit-Backs
Sit on the Swiss ball. Then slowly lean back to take your feet off the ground, leaning as far back as possible. Hold it for 5 seconds or so.

Forward Leans
Place your stomach on the Swiss ball. Lean forward to bring your legs up as high as possible, using your arms for balance. 

Leg Raises
Face down with your stomach on the ball, raise one leg as high as you can. Hold the height of this movement for 5 seconds. Remember to alternate legs.

Using 8 to 10 repetitions as a guideline, try to work up to a couple of sets for each exercise if possible. Like any workout, keep track of your progress in some fashion.

Once you have mastered these exercises you can feel free to move on to more difficult Swiss ball exercises.  There are a significant number of exercises to choose from to add difficulty and variation to your workout.