By Marina Aagaard, MFE
Swiss ball or stability workouts are fun and effective and provide variety as part of a general exercise program. The ball workout format is the same as other workouts for personal training or group exercise.
The workout can have a traditional resistance training format with 1-3 sets of 6-10 repetitions of each exercise, from 6-16 exercises depending on difficulty and intensity. And a 1-2 minute rest-pause between exercises. Or:
The workout can be performed as circuit training with 8-12 exercises and 30-60 seconds of each exercise (or 6-12 repetitions of each exercise) for 1-3 rounds.
All exercises should be adapted for the purpose and the person(s) working out.
- Squats and lunges with the ball as a prop
- Chest and triceps via push ups
- Lat work via roll outs
- Back extension
- Ab curl and oblique curl
- Bridges and alternating superman
- Planks and side planks
The structure may vary according to needs and preference, but here is an example of a group exercise swiss ball or stability ball class:
SWISS BALL / STABILITY BALL WORKOUT DESIGN
Part of class | Duration | Music tempo
- Introduction | 1-2 minutes | No music
- Warm-up | 5-15 minutes| 120-130 BPM (or no music)
- Cardio (optional) | 20 minutes+ | 120-135 BPM (or no music)
- Resistance exercise / balance | 20-60 minutes | 90-130 BPM (or no music)
- Cool down / stretching | 5-15 minutes + | < 110 BPM (or no music)
- Outro / closure | 1-2 minutes | No music
A typical swiss ball / stability ball class has no cardio section as this is not the primary focus, but it is possible to have som fun and/or challenge drills for light cardio work.
For more exercises:
Stability ball exercises (500 exercises for cardio, strength, stability and flexibility)