5 Low Impact Swiss Ball Exercises For A Full Body Workout

Swiss balls are a handy piece of equipment as they’re incredibly versatile and are great for stability, posture and muscle strength and endurance. You can use a swiss ball for a low-impact workout for your entire body and if the gym ain’t your thing you can pick up your own for around $10 at your local K-Mart, Target or Big-W.

Hamstring Curls (20 reps)

Hamstring curls with a swiss ball are great for… you guessed it, your hammies. They also test your stability and work your glutes. Start by lying on your back with your heels on the ball and your hands down beside you. Raise your hips with your butt off the floor and roll the ball in towards you, slow and controlled.

Tip: The closer your heels are together, the harder the exercise is.

Kneeling Curl & Press (10 slow reps)

Looking to work those arms and shoulders but engage your core like never before? This is the variation you’ve been looking for.

In an upright kneeling position on the ball (this is challenging on its own, practice by holding onto something and work your way up) then with light resistance (e.g. Dumbbells) curl the dumbbells and press them over your head whilst maintain balance on the ball.

Jackknife (20 reps)

Jackknifes on the swiss ball are a great core stabilising exercise that will really target your lower abs. Start in a push-up position with your feet or shins resting on the highest part of your swiss ball. Brace your core and bring your knees in towards your chest and out again while maintain your upper body posture. Do not shrug. Return to the starting position and repeat.

Decline Pushups (Max reps)

Take your pushups to the next level with these decline swiss ball pushups. This will test your stability and work your chest, shoulders, triceps and abs. Start in a push-up position with your feet on the swiss ball. Lower yourself slowly until your nose nearly touches the floor. Try to focus on the movement being straight down, straight up with no forward or back movement.

Back Extension (20 reps)

Back extensions on the swiss ball work more than just your back, when done correctly they also engage your glutes and hamstrings. Lie face-down on the ball with your hands behind your head and your feet against the wall. Squeeze your glutes and lift your upper body up until you feel a full contraction through your butt and lower back. Hold for a couple of seconds before lowering back down.

Swiss ball exercises are great for strengthening your core and as a low-impact way to work your muscles. They can also be used in place of your office chair to help with posture and keep your core engaged all day long.

Sam Wood is the founder of online training and nutrition program 28 by Sam Wood and Australia’s largest personal training gym ‘The Woodshed’. 

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