Kneeling

Aim to perform this exercise with the assistance of a partner whom can provide balance in order to adopt the upright position, or utilize a handrail or similar sturdy object.

Using a smaller slightly deflated ball will be easier than a larger firmer ball, with these being the choice for beginners.

Position yourself behind the ball, and place your left leg and shin onto the left hand side of the ball. Keeping your hands out to the side, holding on to something if desired, aim to lift your right knee and shin onto the ball.

With both knees and shins resting on the ball, slowly straighten your back, keeping your hands out to the side. Once in the upright position focus on keeping your abdominal and back muscles contracted whilst aiming to remain stationary and vertical on the ball.

Pressing your feet into the back off the Swiss Ball will aid in your stability, however because there is a good chance that you will fall off, make sure that any dangerous objects are removed in case you land on these - if possible aim to place out some matting.

Beginners should perform for as long as comfortably possible in the upright position, however aim to have a partner or secure object to work with.

Intermediates aim to work as long as possible in the upright position, gradually aiming to take your hands away from your sides, placing across your chest.

Advanced, begin as above, then extend your hands out to the side, however make small leaning movements to the front - back and sides whilst keeping your back straight, tilting from your pelvis to apply greater overload onto your core stability muscles.

With a small amount of practice, this exercise will become easier to perform, and you may wish to incorporate some small Dumbbells whilst working the arms, i.e. (Biceps Curls).