7 Swiss ball exercises to improve your posture


Swiss ball exercises are like running in sand. They provide an unstable (and therefore more challenging) surface for us to move on, without being detrimental to our performance.

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Also known as a stability ball, gym ball or exercise ball, adding this light and bouncy fitness tool to your functional training boosts your balance, strengthens your core and increases your flexibility. All of the ingredients you need to correct a bad posture.

There’s more to holding yourself better than sitting up straight. Fortunately, this easy-to-use bit of kit is your ticket to preventing aches, pains and unsightly slumps. ‘Back’ yourself up by practicing these seven Swiss ball exercises to improve your posture.

7 Swiss ball exercises for perfect posture

1. Swiss ball Scissors

  1. Begin in a push-up position with the tops of your feet resting on the centre of the stability ball.
  2. Bring your left knee in towards your chest, then rotate your torso as you extend your left leg across to the right, parallel to the floor.
  3. Perform a push-up then reverse the movements until you reach the starting position.
  4. Repeat on the right side. Do eight reps.

2. Swiss ball dead bug

  1. Lie on the floor with a flat back, holding the Swiss ball between your hands and knees.
  2. Keep your arms and legs pressed firmly into the ball, then extend your right arm above your head and your left leg towards the ground at the same time. Push your left arm and right leg into the ball to prevent it from slipping.
  3. Bring your left leg and right arm back to press into the ball and repeat with the opposite limbs.
  4. Repeat for eight reps.

3. Swiss ball incline plank

  1. With your body in a straight line and your heels raised, rest your elbows on the Swiss ball.
  2. Keep your core tight as you maintain this position for 30 seconds.
  3. Repeat for four reps.

4. Swiss ball hamstring curl

  1. Lie flat on your back, resting your calves on the top of the Swiss ball with your legs straight.
  2. Activate your abs and glutes as you raise your hips from the ground to form a straight line from your shoulders to heels. This is your starting position.
  3. Pull back your heels to roll the ball as close to your buttocks as you can.
  4. Hold for one count, then slowly straighten your legs and roll your heels and the Swiss ball back to the starting position.
  5. Repeat for eight to 10 reps.

5. Hands-on push-up on Swiss ball

  1. Place your hands on the Swiss ball with your body in a push-up position.
  2. Lower your body down, keeping a straight line all the way down your neck, spine and legs, until your chest gets close to the ball.
  3. Hold for one count and return to the starting position.
  4. Repeat for eight reps.

6. Swiss ball jackknife

  1. Get into a push-up position, resting the tops of your feet on the Swiss ball with your body in a straight line.
  2. Pull your knees in towards your chest, then immediately push them back to starting position. No sagging those hips!
  3. Repeat for eight reps.

7. Swiss ball passing V

  1. Begin with your back flat on the floor and your arms stretched back above your head, holding the Swiss ball between your feet with straight legs.
  2. Activate your core and glutes as you raise your legs and arms together, passing the ball from your feet to your hands.
  3. Lower your legs and arms with control, then repeat to pass the ball from your hands to your feet.
  4. Repeat for eight to 10 reps.

These are our Swiss ball exercises. Got any other one to add? Let us know.

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