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Swiss Ball Exercises (Moderate) - Ask Doctor Jo

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These moderate exercises for the Swiss ball (aka therapy ball, stability ball, exercise ball, etc.) can help increase your core strength and stability. If you aren’t quite ready for this level, check out my basic Swiss ball exercises: https://youtu.be/iPVQ-s0bm0c

The first two moderate Swiss ball exercises are crunches on the ball. You can do them straight up and down, or you can cross over to get your oblique core muscles.

The next two exercises for the Swiss ball are a tabletop bridge, and a bridge with your feet on the ball. Both of these are hard, but in different ways. Make sure you are able to stabilize the ball so you don’t fall off. These are great for the hamstrings, and glutes, as well as the core.

Then you have the modified plank and modified 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.

Finally you will do a dead bug with the Swiss ball in between your arm and leg. You can do opposite arm and leg, or same side. Try to keep a pelvic tilt when doing these.

Related Videos:

Swiss Ball Core & Back Strengthening Exercises (Basic):
https://www.youtube.com/watch?v=HsWYPWmzt5s&list=PLPS8D21t0eO-RMUZw1CSzzYRotJNy2MaM&index=3&t=0s

Exercise Ball Core and Back Strengthening Exercises (Moderate):
https://www.youtube.com/watch?v=_ar1HKn_stc&list=PLPS8D21t0eO-RMUZw1CSzzYRotJNy2MaM&index=13

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Moderate Swiss Ball Exercises:
https://www.youtube.com/watch?v=iPVQ-s0bm0c

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.
Category
Medical
Tags
exercise ball, balance ball, swiss ball
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