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Full Body Swiss Ball Workout

20 min
 · 
12 exercises
Push-ups
3 sets
15 reps
Swiss Ball Back Extensions
3 sets
15 reps
Swiss Ball Hamstring Leg Curl
3 sets
15 reps
Bodyweight Squats
3 sets
15 reps
Swiss Ball Ab Pike Press
2 sets
12 reps
Burpees
2 sets
15 reps
Swiss Ball Crunches
2 sets
15 reps
Swiss Ball Leg Lifts
2 sets
15 reps
Alternate Heel Touches
1 sets
15 reps
Swiss Ball Plank
1 sets
30 reps
Bodyweight Walking Lunges
1 sets
15 reps
Push-ups
1 sets
15 reps
This Full Body Swiss Ball Workout 20 min-minute gym workout plan effectively targets your abs, back, chest and legs. Easily follow this workout with confidence on your phone or printable exercise program with our clear exercise demonstrations. You can also look up step-by-step instructions for each of the 12 exercises and see which muscle groups they target. Enjoy!

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Full Body Swiss Ball Workout
20 min
 · 
12 exercises
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Push-ups
3 sets
15 reps
Set 1 of 3
Rest before next set
Get ready
321GO
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
  1. Get into position by placing your hands flat on the floor, directly below your shoulders.
  2. Extend your legs out behind you, with only your toes and balls of your feet touching the floor.
  3. Hold your body up and keep your back straight by tightening your abdominal muscles.
  4. Your neck and head should be bent slightly back.
  5. Lower your chest towards the ground by bending your elbows until your chest is just above the ground or you feel a stretching of your chest and shoulders. Hold for a count of one.
  6. Press upwards from your chest and shoulders, straightening your arms as you return to the starting position. Hold for a count of one.
  7. Repeat.
Swiss Ball Back Extensions
3 sets
15 reps
Set 1 of 3
Rest before next set
Get ready
321GO
Primary muscle group(s):
Lower Back
  1. Lie prone on a swiss ball with your feet hip width apart. You can place your feet against a wall for better stability. Clasp your hands behind your head with elbows pointing out.
  2. Engage your abs and raise your torso off the ball, hyperextending your spine.
  3. Return your torso to the ball to the starting position.
Primary muscle group(s):
Lower Back
Secondary:
Glutes & Hip Flexors, Hamstrings
  1. Lie face down on a hyper extension bench with your upper thighs and lower hips on the support pad. You must be able to bend at the waist freely.
  2. Lock your ankles under the footpads.
  3. Start with your body in a straight line head to toe.
  4. Place your arms across your chest, behind or at the side of your head.
  5. Slowly bend forward by relacing your, back and abdominal muscles.
  6. Continue as far as possible without rounding your back or raising your thighs from the support pad. You should feel a slight stretch in your hamstrings.Hold for a count of one.
  7. Return to the start position by contracting your back and abdominal muscles until your body is once again straight. Do not arch your back up at the end of the movement. Pause and repeat.

As your strength and flexibility increase, you can hold a weight plate against your chest for extra resistance.

Primary muscle group(s):
Glutes & Hip Flexors, Hamstrings, Quadriceps
Secondary:
Abs, Calves, Lower Back
  1. Place a loaded barbell in front of you. Position your feet wider than shoulder width. Have your toes pointing out away from the body. Tighten the core and straighten the lower back.
  2. Bend at the knees, lowering your hips down above parallel. Take hold of the barbell with an overhand grip at shoulder width. Focusing the tension in your hamstrings, pull the barbell up. Be sure to keep the barbell close to your body.
  3. Drive your hips forward at the top of the movement. Slowly reverse the movement and lower the barbell while maintaining a flat back.
Swiss Ball Hamstring Leg Curl
3 sets
15 reps
Set 1 of 3
Rest before next set
Get ready
321GO
Primary muscle group(s):
Hamstrings
Secondary:
Abs, Glutes & Hip Flexors
  1. Lie with your back flat on an exercise mat and your feet resting on top of a Swiss ball.
  2. Use your feet to roll the ball away from you until your legs are fully extended and your ankles are on top of the ball. This is the start position.
  3. Keep your shoulders flat on the ground and press down with your feet to raise your hips off the floor.
  4. Bend your knees, so that the ball is pulled towards you and continue as far as is comfortable. Hold for a count of one.
  5. Return to the starting position by extending your legs until they are straight.
  6. Repeat.
Primary muscle group(s):
Glutes & Hip Flexors, Hamstrings, Quadriceps
Secondary:
Abs, Calves
  1. Lie on the ground with a TRX Suspension Strap at your feet. Lift both your feet into the strap, making sure they are secure. Tighten your core and place your hands at your sides.
  2. Drive your hips up while maintaining a straight line with your body. Curl your feet in, moving them towards your butt. Maintain balance with your hands on the ground.
  3. Once your feet reach your butt, slowly extend your feet back to the starting position. Do not allow your hips to drop. Contract the core during the entire movement.
Bodyweight Squats
3 sets
15 reps
Set 1 of 3
Rest before next set
Get ready
321GO
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings
  1. Stand with your feet hip width apart. Your toes should be pointing straight ahead or only slightly outward.
  2. Cross your arms in front of your body, place your hands behind your head (prisoner squat) or at the sides of your head.
  3.  Keep your weight on your heels and bend your knees while lowering your hips towards the ground as if you are sitting down on a chair.
  4. Keep your back straight at all times.
  5. Continue until you feel a slight stretch in your quadriceps. Pause for a count of one. Do not let your knees extend out beyond the level of your toes.
  6. Return to the start position by pushing down through your heels and extending your hips forward until you are standing straight. Repeat.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Hamstrings
    1. Stand with your feet in a wide stance, with your toes slightly pointed outwards – like a sumo wrestler. Hold your hands together in front of your chest.
    2. Keeping your back straight, lower your body towards the ground by bending your knees.
    3. As you reach a fully squatting position (legs are bent at a 90-degree angle), hold the pose for 1 second before driving your feet into the floor and slowly push your body back up to the starting position.
    4. For a bonus, tense your glutes at the top of the movement.

 

 

 

Primary muscle group(s):
Quadriceps
Secondary:
Calves, Glutes & Hip Flexors
  1. Stand straight with your feet shoulder width apart and place your hands on your hips. This is the start position.
  2. Step forward with either leg in a long stride. Keep your other foot in place behind you.
  3. Bend your knees as you do this so your body is lowered towards the ground. Keep your back straight throughout the movement.
  4. Continue down until your front knee is just above the ground. (Your front leg should be bent 90 degrees at the knee)
  5. Hold for a count of one.
  6. Push down through your front heel and extend both knees to return to the start position.
  7. Pause then repeat with your other leg. When you have lunged with both legs, that is one repetition.
  8. Repeat.

Try to keep your hands on your hips at all times, using your obliques to keep your balance.

Swiss Ball Ab Pike Press
2 sets
12 reps
Set 1 of 2
Rest before next set
Get ready
321GO
Primary muscle group(s):
Abs, Glutes & Hip Flexors
Secondary:
Shoulders
  1. Get into a push-up position, resting the tips of your feet on a swiss ball. Keep your legs straight behind you.
  2. Bend your hips and pull your feet towards your chest, allowing the ball to roll forward. Hold.
  3. Slowly roll back to the starting position and then continue rolling forward and backwards for the desired amount of repetitions.
Primary muscle group(s):
Abs, Shoulders
Secondary:
Glutes & Hip Flexors
  1. Bring yourself to the ground and enter an elevated push-up position with your hands below your shoulders and your feet directly behind you. Carefully, insert one foot at a time into hanging TRX bands.
  2. Bend at the hips and drive your glutes skyward, making sure to keep the core contracted. Focus the tension in your shoulders as you make an inverted “V” shape.
  3. Pause and slowly return to the starting position while maintaining a tight core.
Burpees
2 sets
15 reps
Set 1 of 2
Rest before next set
Get ready
321GO
Primary muscle group(s):
Abs, Glutes & Hip Flexors
Secondary:
Chest, Shoulders
  1. Stand straight with your feet shoulder width apart and hands by your sides. This is the start position.
  2. In one smooth motion, squat down and place your hands palms down on the floor in front of your feet.
  3. Lean forward, so your weight is on your hands, at the same time jumping your legs out behind you until they are fully extended. Your body should form a straight line with your weight supported on your toes and the balls of your feet and your arms fully extended. (In a push up position)
  4. Jump your feet out by spreading your legs, so that they are wider than hip width apart, then immediately jump them back together.
  5. Complete 1 full push up.
  6. Jump your feet forward to just behind your hands.
  7. Use an explosive motion to push through your heels and return to the start postion.
  8. Repeat.
Primary muscle group(s):
Abs, Glutes & Hip Flexors
Secondary:
Calves, Hamstrings, Quadriceps, Shoulders
  1. Lie face down on a padded surface. Place your hands beneath your shoulders and make sure your feet are extended straight behind you. Push yourself up into a classical Push-Up position. Keep your hips are slightly elevated. Tighten your core.
  2. Keeping your gaze straight, push off the ground with your feet. Bending your knees, allow your feet to come up near your hands.
  3. Immediately, push off the ground again with your feet, extending your legs straight behind you once again to the starting position.
Swiss Ball Crunches
2 sets
15 reps
Set 1 of 2
Rest before next set
Get ready
321GO
Primary muscle group(s):
Abs
  1. Sit on an exercise ball, your feet flat on the floor.
  2. Roll the bottom half of your glutes off the ball by walking your feet away from the ball. Your lower back should be positioned at the top centre of the ball.
  3. Place your hands loosely behind or on the sides on the sides of your head, but don’t use your them to pull yourself up. Doing so can cause neck injuries.
  4. Curl your upper body forward rolling your shoulders forward and down towards your hips.
  5. Continue curling forward as far as comfortable. Hold and squeeze your abdominal muscles for a count of one.
  6. Return to the starting position and pause, then repeat.

For added resistance,you can hold a weight plate to your chest.

Primary muscle group(s):
Abs
  1. Lie flat on your back with your feet flat on the ground, with your knees bent at 90 degrees. Alternatively, you can place your feet up on a bench a few inches apart with your toes turned inwards and touching.
  2. Place your hands lightly on either side of your head.
  3. Keep your elbows in  so that they are parallel to your body.
  4. Push your back down flat into the floor to isolate your abdominal muscles.
  5. Gently curl your shoulders forward and up off the floor.
  6. Continue to push down into the floor with your lower back.
  7. Raise your shoulders about four to six inches only.
  8. Hold and squeeze your abdominal muscles for a count of one.
  9. Return to the start position in a smooth movement.
Primary muscle group(s):
Abs
  1. Lie on your back. Bring your knees up to a 90-degree angle. Shins should be parallel to the floor. Place your hands behind your head and bring your shoulders off the ground.
  2. Exhale and contract your abdominals. Bring your head towards your knees while moving your knees toward your chest.
  3. Pause and return to the starting position.
Swiss Ball Leg Lifts
2 sets
15 reps
Set 1 of 2
Rest before next set
Get ready
321GO
Primary muscle group(s):
Abs
Secondary:
Glutes & Hip Flexors
  1. Lie face up with your legs straight and a swiss ball between your ankles.
  2. Raise your shoulders and head slightly off the floor and keep your arms reached down at your sides with hands hovering just off the floor, palms facing down.
  3. Engage your abs, squeeze your inner thighs and ankles into the ball and lift your legs up to a 45-degree angle.
  4. Slowly lower the ball down until it gently touches the floor.
Primary muscle group(s):
Abs
Secondary:
Glutes & Hip Flexors
  1. Stand a dumbbell on one of its plates about 2 feet away from the edge of a bench and sit comfortably on the edge of that bench, using you hand-grip for support. Fully extend your legs towards the dumbbell.
  2. Using your amazing foot-eye coordination, pin each foot underneath the top plate of the standing dumbbell, on either side of its bar.
  3. Bring your knees in towards your chest, taking care not to drop the dumbbell in the process, and hold them as close as you can to your chest for 1 second.
  4. Extend the legs back down towards the floor to the starting position.
Primary muscle group(s):
Abs, Obliques
Secondary:
Glutes & Hip Flexors
  1. Lay on a mat with your arms flat by your sides and your glutes, hamstrings, and calves all resting on a Swiss ball.
  2. Pull your heels into the Swiss ball allowing you to ‘grip’ the ball between your heels and glutes.
  3. Putting pressure on your arms, roll your lower body back so that your glutes and lower back leave the ground with the Swiss ball held tightly.
  4. Lower your back and glutes slowly back to the ground to complete one rep.

Note – Take care not to lower yourself too quickly, this may cause the Swiss ball (with you attached) to bounce in a strange manner.

Alternate Heel Touches
1 sets
15 reps
Set 1 of 1
Rest before next set
Get ready
321GO
Primary muscle group(s):
Obliques
Secondary:
Abs
  1. Lie on an exercise mat, with your back flat, knees bent and your feet flat on the floor slightly wider than shoulder-width apart.
  2. Fully extend your arms down the side of your body, palms facing in. This is the start position.
  3. Exhaling, crunch your torso forward and to the right until you can touch your right heel with your right hand. Hold for a count of one.
  4. Return to the starting position smooth motion, inhaling as you do so.
  5. Repeat the movement, this time to your left side.
  6. When you have completed the movement on both sides, you have done one repetition.
  7. Repeat.
Primary muscle group(s):
Abs
  1. Lie flat on your back with your feet flat on the ground, with your knees bent at 90 degrees. Alternatively, you can place your feet up on a bench a few inches apart with your toes turned inwards and touching.
  2. Place your hands lightly on either side of your head.
  3. Keep your elbows in  so that they are parallel to your body.
  4. Push your back down flat into the floor to isolate your abdominal muscles.
  5. Gently curl your shoulders forward and up off the floor.
  6. Continue to push down into the floor with your lower back.
  7. Raise your shoulders about four to six inches only.
  8. Hold and squeeze your abdominal muscles for a count of one.
  9. Return to the start position in a smooth movement.
Swiss Ball Plank
1 sets
30 reps
Set 1 of 1
Rest before next set
Get ready
321GO
Primary muscle group(s):
Abs
Secondary:
Lower Back
  1. Assume a push-up position and rest your forearms flat on a swiss ball. Your legs should be straight behind you with your feet resting on your toes. Keep your legs hip-width apart.
  2. Raise your hips to form a straight line with your body and hold the position for approximately 30 seconds. Keep your core engaged and breathe deeply.
  3. Slowly lower down to starting position.
Primary muscle group(s):
Abs, Obliques
Secondary:
Glutes & Hip Flexors
  • Place a BOSU Ball on the ground with the blue rubber side facing up. Carefully, place your elbows on each side of the rubber side. Take a push-up position. Make sure your feet are together, core is tight and hips are level.
  • Brace your body on the BOSU Ball while focusing the entire contraction in your core. Keep hips from dipping by driving them up at a slight angle if you feel yourself dropping.
  • Hold this position for the entire set.
Primary muscle group(s):
Abs
  1. Get into a face down position on the floor supporting your upper body on your forearms. Your elbows should be bent at 90 degrees.
  2. Extend your legs straight out behind you, supporting them on your toes and balls of your feet.
  3. Keep your body in a straight line by tightening your abdominal and oblique muscles.
  4. Hold for as long as possible.

For extra balance training and core strengthening, you can lift one arm or leg.

Bodyweight Walking Lunges
1 sets
15 reps
Set 1 of 1
Rest before next set
Get ready
321GO
Primary muscle group(s):
Quadriceps
Secondary:
Calves, Glutes & Hip Flexors
  1. Stand straight with your feet shoulder width apart and place your hands on your hips. This is the start position.
  2. Step forward with either leg in a long stride. Keep your other foot in place behind you.
  3. Bend your knees as you do this so your body is lowered towards the ground. Keep your back straight throughout the movement.
  4. Continue down until your front knee is just above the ground. (Your front leg should be bent 90 degrees at the knee)
  5. Hold for a count of one.
  6. Push down through your front heel and extend both knees to return to the start position.
  7. Pause then repeat with your other leg. When you have lunged with both legs, that is one repetition.
  8. Repeat.

Try to keep your hands on your hips at all times, using your obliques to keep your balance.

Push-ups
1 sets
15 reps
Set 1 of 1
Rest before next set
Get ready
321GO
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
  1. Get into position by placing your hands flat on the floor, directly below your shoulders.
  2. Extend your legs out behind you, with only your toes and balls of your feet touching the floor.
  3. Hold your body up and keep your back straight by tightening your abdominal muscles.
  4. Your neck and head should be bent slightly back.
  5. Lower your chest towards the ground by bending your elbows until your chest is just above the ground or you feel a stretching of your chest and shoulders. Hold for a count of one.
  6. Press upwards from your chest and shoulders, straightening your arms as you return to the starting position. Hold for a count of one.
  7. Repeat.
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