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A Swiss ball is very unstable and even sitting on the ball can be challenging, so make sure you are in a safe environment and have someone with you to hold the ball the first few times you try it.
Once you have mastered these basic Swiss ball exercises, you may want to check out some more advanced Swiss ball exercises here: https://www.youtube.com/watch?v=QTV7y8_-BSI
The first Swiss ball exercise is really just showing the proper body mechanics for the ball. You want the ball to be the right height for best results.
The next ones are hip circles, pelvic tilts, and lateral tilts. These are a great way to loosen up the low back and pelvis, and get use to sitting on the ball.
Then getting a little harder there’s hip flexion, knee extension, and arm lifts. Once you start getting movement of your arms and legs, it makes it harder to balance.
The last ones are hip flexion with opposite arm lifts, hip flexion with same side arm lifts, and crunches. Make sure you can do the other ones before trying these since they are harder to do balancing on the ball.
Swiss Ball Core & Back Strengthening Exercises (Basic):
Swiss Ball Exercises (Advanced):
Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy.
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10 Best Swiss Ball Exercises (Basic):
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