The women's fitness blog

There is a lot of coverage in fitness magazines today about working out with an exercise ball (a.k.a. "Swiss Ball", "Gym Ball"). Given this, you may have wondered what all the fuss is about and what benefits you can experience by incorporating a swiss ball into your exercise routine. In this article, I'll aim to explain the swiss ball, along with some exercises you can use it for.

The Swiss Ball was invented for use in physiotherapy and sports medicine; particularly during the rehabilitation of patients with lower back pain and abdominal muscle injuries. You can't miss it - it's a large, inflated, rubber ball around 25-35 inches across.

Today, personal trainers and fitness enthusiants have realised the fitness benefits of an exercise ball, causing it to become a common part of many physical fitness programs.

Why has it become so popular?

In the main, this is because the exercise ball helps to strengthen the trunk muscles in the core of the body. Training the core muscles adds strength to the limbs and trunk, which helps balance, posture and endurance. It also keeps the body flexible, and provides support for the spine and lower back, helping to alleviate presure in this area - an area prone to injury.

"Why a ball?" you may ask. Well, the overall effectiveness of using a swiss ball for strengthening and conditioning your core lies in it's round shape. This shape creates instability during your workout, which your body (mainly your core muscles) must work hard to compensate for. In other words, your body's core muscles react to the instability caused by the ball to keep you balanced. Over time, your body will improve the strength of your trunk muscles as it learns to rely on your them for balance and flexibility.

Using a ball as part of your fitness routine can include a wide range of difficulty levels from easy to moderate to difficult - each level requiries progressively more support from the core muscles.

If you'd like to give the exercise ball a try, here are a few tried-and-tested techniques to get you started:

1) Squat and Lift

Begin this exercise standing with good posture, with your feet shoulder-width apart. Hold the exercise ball in both hands, with a hand on either side of the ball.

With your weight on the balls (front) of your feet, bend both knees (as if you are going to sit) so that you are squatting slightly. Stick your bottom out slightly as you do this, to maintain your balance as you slowly lower the ball in front of you. Your back should be relatively straight throughout this.

Slowly straighten your legs to a standing position as you lift the ball up to shoulder height again.

Once you have straightened up completely, slowly raise the ball above your head and then slowly lower it to shoulder height again.

Repeat the exercise 10 to 15 times. Do three sets with 1 minute of rest in between

2) Hip Extension

Lie on your back on the floor with your feet on the exercise ball.

Slowly lift your hips up off the floor as you squeeze your butt and tighten your abdominal muscles.

Continue to lift your body off the floor until your body is in a straight line.

Hold this position for a few seconds and lower your hips smoothly.

Repeat the exercise 10 to 15 times. Do three or four sets, with a minute of rest in between.

3) Lunges

Place the exercise ball on the floor and stand with your back towards it, with your feet together and your hand on your hips.

Place one foot on the ball behind you.

Slowly bend your standing knee, ensuring that your knee doesn't go forward past your toes.

Try to maintain normal posture - don't lean forward as you bend your knee.

Repeat this exercise 10 to 15 times, for four sets, alternating your feet each set.


These exercises are just a taster of what you can do with the swiss ball. There are so many exercises you can do on the exercise ball that you'll never be bored. You can also develop your own routines if you find this helpful. Be sure to warm up for 5-10 minutes before getting started - this should include stretching your legs (hamstrings, quadriceps, calves).

Used properly, the exercise ball will increase your overall strength, fitness and flexibility if you make it a regular part of your exercise routine. You can even use it at home. No matter what your fitness level is, give the fitness ball a try. You'll be surprised to see how rewarding it can be.

Labels: Exercise, exercise ball, fitness, muscle ache, muscle pain, toning