I was introduced to the physioball (swiss ball, stability ball, pilates ball, strength ball) in the early stages of my fitness journey (when I still was living with a colostomy bag). I have used it in core, strength, conditioning classes and Boot Camp along the way. There are a number of bodyweight exercises and stretches that can be done with the physioball. The physio ball has helped me tremendously with balance and core, it also adds a nice variety to the routine. I will take you through a circuit that I like to do at home. I alternate movement patterns so that antagonistic muscle groups will be worked, e.g. alternate upper and lower body exercises. Sagan let me know what you think? πŸ™‚

Buttocks and hamstrings

Lie on your back with your knees bent and your heels resting on top of the physioball. Arms out to your sides. Lift your butt off the floor while squeezing it, and push your hips toward the ceiling. Pause at the top of the movement, then go back to the starting position. (20-60 seconds, 3 sets)**

Abs and core muscles

I believe that many of the best fitness ball exercises involve the core. For this exercise get on your knees, bend at the waist and rest your elbows on the ball. Squeezing your abs, roll the ball forward until your upper body and thighs form a straight line. Roll back to starting position. (20-60 seconds, 3 sets)**


Pecs, shoulders, triceps, and abs

Put hands on top of the ball and your body at a 45-degree angle with the floor, balancing yourself on the tips of your toes. Bend at the elbows and lower your upper body to a few inches from the ball, then push yourself back up to the starting position. (10-12 reps, 3 sets)

Lower, middle and upper back, and buttocks

Lie with your stomach on the ball and your body at a 45-degree angle with the floor, balancing yourself with the tips of your toes. Stretch your arms out in front of you on either side of your head as if you’re flying, and maintain the position. …………………………(20-60 seconds, 3 sets)**


Quadriceps, hamstrings and buttocks

Stand with your back to the wall, feet shoulder-width apart, place the ball between the wall and your back. Squat, letting the ball roll along your back, until you are in a “sitting” position with your knees forming a 45-degree angle. Return to starting position..(20-60 seconds, 3 sets)**

There are many exercises one can do with the physioball. Give these exercises a try.

More on the physioball: Choosing And Using An Exercise Ball

**Start at 20 reps, increase at your own pace, modify if necessary

Stay Healthy!