Swiss Ball Exercises

5 things you need to know before you start Swiss Ball Exercises


Here are five key points that will help you achieve maximum results if you are beginning Swiss Ball Exercises. If you are a little confused as to which type of ball is right for you or how to best utilise ball training then start here.

Get checked out

What is your fitness level? I strongly recommend that before you start training with the ball you have a fitness assessment, whatever your age. Older more sedentary individuals will be well advised to see their family Doctor to asses suitability for undertaking Swiss ball exercises. Even younger, fitter individuals would be well advised to seek out a personal trainer who will be able to assess your fitness needs and capabilities.

Choosing your Swiss Ball

It's understandable to be confused by all the different names for the ball. Are they all the same thing? Well you will find Swiss, stability, fitness, physio, balance, gym and yoga balls are all the same thing. Medicine balls are sometimes lumped together in the same category but are in fact soccer/basketball size weighted balls more often used for upper body power training. BOSU balls are like half a swiss ball on a base, they have their uses but not what we want here. And guess what Furriballs are fury chair balls!

Swiss balls come in different sizes for different heights and it's important you get the size best suited to you. Typically the ranges are 55cm for someone 5' 5" and below, 65cm for 5' 6" to 5' 10" and 75 cm for anyone 5'11" and over.

When and where

Your environment will determine to a great extent your success when it comes to training. You will need a bigger space than you think, free of object that you could inadvertently bash your head on! The floor needs to be non slip and free from debris like children toys and Pets! It goes without saying Sharp object may puncture the ball or you.

Is there somewhere you can train without distraction? Training at home is my preferred place, but it's important that you can focus and concentrate on what you are doing. The other factor is time. Make space in your diary too.

Identify needs and realistic goals

I guess because the Swiss ball is such a simple, cheap piece of gym equipment, it's easy to start out with good intentions and have a lark about for a week or two only to become complacent and unfocussed in your training. This is a shame and I see it a lot. Those that get the most out of the ball are clear about what they want their swiss ball training to achieve. Start by clarifying where you are now, where you want to go and then how you are going to get there.

The Routines

There's lots of videos on the web and although these are great for showing you individual exercises, you need a well thought out routine catering for your needs. Starting out, I recommend no more than five exercises that work the major muscle groups and the core.

Build swiss ball exercises into your weekly routine and see the results in no time! Routines and further advice can be found at Swiss Ball Exercises