Swiss Ball Exercises for Beginners – Ask Doctor Jo

Swiss Ball Exercises for Beginners – Ask Doctor Jo

These Swiss ball exercises for beginners (aka therapy ball, stability ball, or exercise ball) can be very beneficial in strengthening the core. Make sure you feel safe and stable on the swiss ball, or have someone hold it for you. Purchase a swiss ball here: (affiliate link)

The first swiss ball exercises are the pelvic tilt, lateral tilt, and hip circles. These are great for using only your pelvic and core muscles. Try not to move your upper body, and move the swiss ball just with your hips.

Then next two exercises are moving your feet with a hip flexion and long arc quad (LAQ). These are slightly harder because lifting your leg makes a smaller base of support, and it’s harder to stabilize the ball.

The final two exercises are adding your arms by lifting the opposite arm with your leg, and then the same side. This adds upper body movement to the already unstable exercise.

Related Videos:

Swiss Ball Core & Back Strengthening Exercises (Basic):

Exercise Ball Core and Back Strengthening Exercises (Moderate):


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Swiss Ball Exercises for Beginners:

DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Ask Doctor Jo, LLC, its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.


  1. Urbano Ramos on June 28, 2021 at 2:17 am

    Dr Jo I’m 1,73 cm and have a 65 inches diameter balance ball,would you say that’s the right size for me,thanks

  2. Hell Fire on June 28, 2021 at 2:27 am


  3. Dennis Mcfarland on June 28, 2021 at 2:32 am

    Bravo Dr Jo ! I followed along step by step here at home and was amazed at how challenging those very simple appearing moves were. Your instruction was right on target and very much appreciated.

  4. Studette40 Studette45 on June 28, 2021 at 2:32 am

    Thank You Dr. Jo, I have bad knees and until I found your video I was thinking noone would have a video for people who couldn’t get down on the floor or lay over the ball. These are simple exercises but for me they are great as I am unable to get up if I get down on the floor. I did subscribe and will watch more of your videos once I have done these exercises conquered.

  5. Dave Ross on June 28, 2021 at 2:35 am

    Yay the fur babies!!!! What’s the brindle ones name doc ?

  6. Jessica Galvin on June 28, 2021 at 2:39 am

    Hi Dr Jo. Just came across your video and love the info you gave on this video. Do have one question for you about using stability ball for rebounding exercises. Wanted to see your thoughts on this and any exercises you would recommend for the rebounding effect that are safe. I heard using the ball can be a great alternative to mini trampoline. Hope I make sense and love the fur babies 🐾🐕‍🦺❤️. Have a great day/night to you.

  7. Kelli Prodzinski on June 28, 2021 at 2:43 am

    I’m just beginning these exercises. But I’m noticing my thighs are tightening and aching while I am doing the pelvic tilts and circles. Am I doing it incorrectly?

  8. Vibha Kallianpur on June 28, 2021 at 2:58 am

    Love the fur babies!! Thanks for that great workout with the Swiss ball!!

  9. khadidja smaili on June 28, 2021 at 3:01 am

    Thanks Dr Jo. I really benefit a lot from your videos

  10. alcott devalte on June 28, 2021 at 3:03 am

    tnx, wonderful exercises

  11. Jack Pepper on June 28, 2021 at 3:04 am

    Thank you so much Dr Jo for all your professional instruction videos on how to relieve joint and muscle pain. JP

  12. 97yawnac on June 28, 2021 at 3:04 am

    My apologies if you have covered it before, but is there a buying /sizing guide for those balls? I have used them before at aerobics and we changed up the balls all the time–some were more bouncy, some were stiff. I want whats right for this level of exercise. Thanks. Bet your hounds have a blast with that ball!!

  13. Ella Toler on June 28, 2021 at 3:08 am

    This is a great basic workout. Thanks.

  14. AskDoctorJo on June 28, 2021 at 3:09 am

    Buy a printable worksheet with these Swiss Ball Exercises at:
    Buy a Swiss ball at: (affiliate link)
    ⭐⭐ Leaving a Question or Comment? ⭐⭐ Hit the 🔴 SUBSCRIBE 🔴 button above first (if you haven’t already), and make sure you mention you’ve subscribed because I like to respond to my subscribers if I can!

  15. Calisia Kelley on June 28, 2021 at 3:09 am

    Thanks for the video. I have a stability ball and had no idea what the heck to do while on it.