Swiss Ball Exercises (Advanced) - Ask Doctor Jo

These advanced swiss ball exercises are very tough, even for me. So make sure you are ready for them. If you're not, I have a moderate and basic video you might want to check out instead (links below). Purchase a swiss ball (exercise ball, balance ball, etc.) here: https://amzn.to/2HkjSJm (affiliate link)

The first three swiss ball exercises are a plank, plank with hip flexion to chest (same side and opposite side), and a side plank. Try to keep your butt tucked in by squeezing your glute muscles in, and try to keep your body in a straight line.

The fourth exercise is a plank, but now the ball will be at your feet. By changing where the unstable surface is, it works your core in different ways.

Now you will lie down for the next two exercises. You will do a single leg bridge on the ball, and then a knee to chest and extension with the ball. These work your hamstrings, glutes, hip flexors, and your core.

The last swiss ball exercise is a pike pull. This is very difficult, so don’t feel like you need to do a full pull in the first few times. Try to pull with your feet and core, and don’t go too far where you fall over.

Related Videos:

7 Best Swiss Ball Exercises for Beginners:
https://www.youtube.com/watch?v=iPVQ-s0bm0c&list=PLPS8D21t0eO_aKBiXrRDEvPM3hRzXUJQd&index=56&t=0s

7 Best Moderate Swiss Ball Exercises:
https://www.youtube.com/watch?v=QTV7y8_-BSI&list=PLPS8D21t0eO_aKBiXrRDEvPM3hRzXUJQd&index=57&t=0s

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Advanced Swiss Ball Exercises:
https://www.youtube.com/watch?v=_7FNO6HFUJs

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