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This workout guide uses just a swiss ball and dumbbells, to help build overall strength and specifically posture and core strength. I have used swiss balls for my own workouts and as part of client programs for over 17 years – see my Introduction to Swiss Ball Training.

A primary benefit of exercising with a swiss ball, as opposed to exercising directly on a hard flat surface, is that the body responds to the instability of the ball to remain balanced, engaging many more muscles, especially in the core or ‘inner unit’ – deep muscles found beneath your belly button. These muscles become stronger over time to keep balance. When the swiss ball is properly inflated, it provides a firm, very mobile surface that reacts quickly to any change in one’s centre of gravity.

This workout guide is suitable for all levels of fitness and experience of using swiss balls – see suggested workout programs below

  • B = Beginner – you are new to swiss ball training – here is my complete beginner guide – including which size ball is best for you to get started.
  • I = Intermediate – you have used a ball but not as part of a regular routine.
  • A = Advanced – you have your own ball and use it regularly.
Equipment required
  • Swiss ball
  • Dumbbells – I recommend 2-4 kg for females and 4-8 kg for males as a place to begin.
  • Exercise mat
Notes
  • Warm up with this pre-workout routine or 3-5 minutes walking or slow jogging.
  • Complete 12-15 reps of each exercise unless specified.
  • One or two sets (with 1-2 minutes rest in between sets)
  • Engage core by drawing in belly button
  • Maintain good posture and breathing.
  • For a bespoke 1-1 program, contact Nick.
Cool down and stretch

3 suggested programs

Beginner
  • Seated bicep curl
  • Wall squat
  • Prone reverse fly
  • Seated shoulder press
  • Squat with lateral and front raise
Intermediate
  • Wall squat
  • Supine chest press
  • Prone superman
  • Seated shoulder press
  • Kneeling single arm row
  • Squat with bicep curl
  • Supine pecfly and pullover – body on mat
Advanced
  • Chest press with balance disc
  • Kneeling single arm row
  • Squat with bicep curl – high position
  • Supine pullover
  • Russian twist
  • Rotator cuff
  • Kneeling tricep kickback
  • Prone reverse fly
  • Squat with lateral and front raise


Audio-visual TIP: NO sound required

  • There is a small amount of interference in the videos due a windy day whilst recording, so I recommend turning the volume down on your device.

Videos and technique notes below

  • Pg 2 – Seated
  • Pg 3 – Standing and squat
  • Pg 4 – Prone
  • Pg 5 – Supine
  • Pg 6 – Kneeling and side lying

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