THE BEST SWISS-BALL WORKOUT

It may be hard to imagine working your entire body with just a Swiss ball. A fter all, you can’t curl it, press it, or squat it. But the ball can let you get into positions to work your muscles that you wouldn’t normally think of, and the stability those positions require works more muscle than you realize. 

HOW IT WORKS

Many of the exercises flow into each other or consist of combinations of movements that flow together to equal onerep. Controlling these movements on an unstable ball makes every mov e a core exercise, even while you’re targeting the chest, shoulders, legs, and back.

DIRECTIONS

Perform the exercises as a circuit, completing one set of each in turn withoutrest. A fter the last exercise, rest two to three minutes and then repeat the entire circuit for three total sets.

1 PUSHUP W/ FEET ON BALL

SETS: 3 REPS: 20 REST: 0 SEC.

Get into pushup position on the floor with hands shoulder width and rest your feet on the ball. Brace your abs and lower your body until your chest is just above the floor. Push back up. Do not let your hips dip or sway side to side at any point. 

2 T ON BALL

SETS: 3 REPS: 20 REST: 0 SEC.

Lie chest-down on the ball and raise your arms out in front of you with palms facing up. Now move them out 90 degrees to form a T shape. Hold for one or two seconds with your shoulder blades squeezed together.  

3 BODY-WEIGHT SQUAT

SETS: 3 REPS: 20 REST: 0 SEC.

Stand with feet shoulder width and toes turned out slightly. Sit back with your hips and lower your body as far as you can without rounding your lower back. Push your knees out as you descend and keep your chest up  

4 LEG CURL

SETS: 3 REPS: 20 REST: 0 SEC.

Lie on your back on the floor and rest your heels on a Swiss ball. Brace your abs and drive your heels into the ball to raise your hips off the floor. Bend your knees and roll the ball toward you. Keep your hips elevated the entire set.  

5 PIKE-UP TO SUPERMAN

SETS: 3 REPS: 20 REST: 120–180 SEC.

Get into pushup position with your toes on the ball. Bend your hips and roll the ball toward you so your torso becomes vertical. Roll back so your body is straight again and extend your spine, then roll the ball up your legs so your body forms a straight line with arms extended overhead but hands still on the floor. You should look like Superman flying downward. That’s one rep. Pull with your lats to return to the pushup position and begin the next rep.