Swiss Ball Pointers

1. It's important that you use the right size Swiss ball according to manufacturer recommendations. As a general guideline, when seated on the ball with your feet flat on the floor, your thighs should be parallel to the ground, ideally with a 90-degree bend in your legs.

Guidelines for correct Swiss Ball height are:

It's important to realize that these are only guidelines; you may find a ball for your height to feel uncomfortable, i.e. to small because your height is due to long legs. (Always aim to try before you buy).

2. The firmness of the ball will determine the stability required. A hard firm ball has a reduced surface area on the ground, and as such requires greater balance. Inflating a ball to a soft condition will enable all fitness levels to perform new exercises with increased stability and confidence, however aim to increase the firmness of the ball gradually to progress with the exercise difficulty.

3. Placing the ball against a corner of a wall or within a supportive base, will reduce the stability required, and is an ideal method for trying new exercises.

Picture of ball in corner / towel.

4. Simple progressions for most exercises can be performed by reducing the number of limbs in contact with either the floor or ball, or by taking these limbs away or closer to the axis line for the exercise.

Axis drawing with foot / hand alignment.

5. Varying the range of movement of any exercise will adjust the level of difficulty, for example ball squeeze. The further away from your central axis point, the harder the exercise becomes.

Picture of central axis + arm positions.

6. The rate at which an exercise is performed will determine how the muscles are being used. Ideally with most abs exercises you will want to work in a slow controlled manner, focusing on contracted the abs throughout the movement. Working at speed will generally increase the instability of an exercise, requiring more muscle groups to maintain stability, however never sacrifice poor technique for speed.

7. Applying external resistance in the form of weights - bands - cables etc will require more muscle fibres to be recruited for the exercise to be performed correctly. Remember to progress at your own pace, beginning with the advanced exercises is not the way forward, learn good technique and progress slowly but positively.

8. Working with a partner, can make a simple exercise require greater stability. As you perform the movement your partner will aim to push you lightly so you will be forced to work against this force in order to stay in balance. Good communication and commonsense needs to be applied for this technique, (don't aim to knock your partner off the ball).

9. Having your eyes shut during any exercise will work your body's internal proprioception, (body awareness). You will find that your movements will be significantly reduced until you become adjusted to your range of movement.