This workout guide uses just a swiss ball and dumbbells, to help build overall strength and specifically posture and core strength. I have used swiss balls for my own workouts and as part of client programs for over 17 years – see my Introduction to Swiss Ball Training.
A primary benefit of exercising with a swiss ball, as opposed to exercising directly on a hard flat surface, is that the body responds to the instability of the ball to remain balanced, engaging many more muscles, especially in the core or ‘inner unit’ – deep muscles found beneath your belly button. These muscles become stronger over time to keep balance. When the swiss ball is properly inflated, it provides a firm, very mobile surface that reacts quickly to any change in one’s centre of gravity.
This workout guide is suitable for all levels of fitness and experience of using swiss balls – see suggested workout programs below
- B = Beginner – you are new to swiss ball training – here is my complete beginner guide – including which size ball is best for you to get started.
- I = Intermediate – you have used a ball but not as part of a regular routine.
- A = Advanced – you have your own ball and use it regularly.
Equipment required
- Swiss ball
- Dumbbells – I recommend 2-4 kg for females and 4-8 kg for males as a place to begin.
- Exercise mat
Notes
- Warm up with this pre-workout routine or 3-5 minutes walking or slow jogging.
- Complete 12-15 reps of each exercise unless specified.
- One or two sets (with 1-2 minutes rest in between sets)
- Engage core by drawing in belly button
- Maintain good posture and breathing.
- For a bespoke 1-1 program, contact Nick.
Cool down and stretch
- Always finish your exercise routine with some stretches
- Try my favourite stretch!
3 suggested programs
Beginner
- Seated bicep curl
- Wall squat
- Prone reverse fly
- Seated shoulder press
- Squat with lateral and front raise
Seated bicep curl 
Wall squat 
Prone reverse fly 
Seated shoulder press 
Squat with lateral and front raise
Intermediate
- Wall squat
- Supine chest press
- Prone superman
- Seated shoulder press
- Kneeling single arm row
- Squat with bicep curl
- Supine pecfly and pullover – body on mat
Wall squat 
Supine chest press 
Prone superman Seated shoulder press
Kneeling single arm row Wall squat 
Squat with bicep curl 
Supine pecfly – body on mat 
Supine pullover – body on mat
Advanced
- Chest press with balance disc
- Kneeling single arm row
- Squat with bicep curl – high position
- Supine pullover
- Russian twist
- Rotator cuff
- Kneeling tricep kickback
- Prone reverse fly
- Squat with lateral and front raise
Chest press with balance disc Kneeling single arm row Squat with bicep curl – high position 
Supine pullover 
Russian twist
Rotator cuff Prone reverse fly 
Kneeling tricep kickback Wall squat Squat with lateral and front raise
Audio-visual TIP: NO sound required
- There is a small amount of interference in the videos due a windy day whilst recording, so I recommend turning the volume down on your device.
Videos and technique notes below
- Pg 2 – Seated
- Pg 3 – Standing and squat
- Pg 4 – Prone
- Pg 5 – Supine
- Pg 6 – Kneeling and side lying
