Swiss Ball Pro Strength Exercises

Even the most basic Swiss Ball Pro exercises have amazing benefits:

Great Abs

An abdominal crunch on the fitness ball has been scientifically proven to work your abs better than a regular crunch. Ball crunches also target the entire core, not just the abs, by engaging the lower back and the stabilizing muscles that surround the spine.

Muscle Strength and Endurance

The Swiss Ball Pro not only targets the abdominals but can improve muscle strength and endurance in ALL of the major muscle groups.

Swiss Ball Pro is not recommended for exercises using heavy weights to avoid any potential injuries to users.

Core Stability

An exercise ball is less stable than traditional fitness equipment so you can also greatly improve your balance, coordination and core strength in your deep abdominal muscles and back. With the Swiss Ball Pro no matter how “deep” these muscles are, they are still active

Weight Loss

Exercises that build muscles can help to reduce body fat. Regular exercise using the stability ball, you can help you achieve your weight loss goals!

Below are just a few of the MANY different exercises using a Swiss Ball Pro!

Abdominal Crunch

Plank | Pushup

Pike - Advanced

Tricep Dip

Spinal Twist

Plank Roll-In


Prone Arm-Leg Raise

Blute Bridge | Hamstring Roll-in

Reverse Fly

Back Extension

Mobility and Stretching

The exercise ball is a powerful tool for mobility and flexibility. There are many benefits to adding the Swiss Pro Ball to your stretching, pilates or mobility focused training.

Good Posture and Alignment

Using the Swiss Ball Pro ball during training will utilize many additional muscles to maintain stability and balance. Exercise balls are less stable than traditional fitness equipment, which can greatly improve your balance, coordination and core strength. The alignment of your body is also improved when proper balance is maintained.


The Swiss Ball Pro is a great tool for stretching exercises. With this, you can easily move into and move out of different stretching positions. Training with the ball can restore or improve your flexibility.

Single Leg Glute Bridge

Spinal Twist

Side Bend - Oblique Stretch

Adbominal Stretch

Glute Bridge

Adductor Stretch