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: https://amzn.to/2J7DiBK (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:
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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
Thanks
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.
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.
Yay the fur babies!!!! What’s the brindle ones name doc ?
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.
Jessica
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?
Love the fur babies!! Thanks for that great workout with the Swiss ball!!
Thanks Dr Jo. I really benefit a lot from your videos
tnx, wonderful exercises
Thank you so much Dr Jo for all your professional instruction videos on how to relieve joint and muscle pain. JP
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!!
This is a great basic workout. Thanks.
Buy a printable worksheet with these Swiss Ball Exercises at: https://www.askdoctorjo.com/basic-swiss-ball-worksheet
Buy a Swiss ball at: https://amzn.to/2J7DiBK (affiliate link)
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Thanks for the video. I have a stability ball and had no idea what the heck to do while on it.