hey everybody it's doctor Jo, and today I'm gonna show you my top 7 advanced
Swiss ball exercises. so let's get started.
So I call it a Swiss ball. some people call it
a therapy ball or an exercise ball, I guess I'm just old school that's how I
learned it, but it's called any of those. so these advanced exercises they're
pretty tough, so if you're not quite ready for these, I have a moderate one,
and I have a basic one. so make sure you start at the basics and then go from
there. with the Swiss ball, since it's an uneven surface, that's what makes you
work so hard. so again if you don't feel comfortable doing these, don't don't keep
trying them. start with the other ones and then work your way up to here. so
we're gonna start off with a plank on the Swiss ball. and so the way to do that
is just like it sounds. you're gonna do a plank, but you're going to put your hands
on the ball or the forearm and your hands, sometimes I like to clasp my hands
together, but you don't have to. you can just put them on the ball. so what you
want to do is, you want to do all the things that you would do with a plank, so
you want to squeeze your booty muscles in, tuck that booty in, and try and keep
that core really tight. so when you come into the plank up on your toes, you don't
want to be sagging down, you don't want your butt up be up really high, you want
to kind of be in that middle squeezing those glutes and really just try and
hold that. you can see my feet are a little bit further apart the closer
together you get, the harder is. so you can see that my arms are shaking and
that's just me working trying to keep that ball from not flying out from
underneath me. so I would just start off with about 10 seconds and then work your
way up from there cuz it's pretty tough and you don't want to go all out because
you might not feel it while you're doing it, but you're going to feel it later. so
start off with a little and then work your way up from there. so the next one
is going to be the same position plank, but now we're going to move our feet a
little bit. so it's just going to be bringing the knee up towards your chest
area while you're doing the plank. so once I get back into the position, I'm holding
here and then I'm bringing that knee and coming back down. so really reset
yourself every time. your booty might come up a little bit with this one,
that's okay, but try and hold that core tight. you can go to the opposite side,
whoo, or you can just come straight up and down. and so you can see a little bit
my feet it may be sliding some. if you're on carpet or if your feet tend to slide,
you might want to use shoes to make it a little bit easier. so the third exercise
is going to be a side plank. it's very similar to the regular plank except now
you're going to be on your side and work those side core muscles. so this time
you're just gonna have one arm on the ball. sometimes starting out, and I'll
show you this, you're gonna probably want to put the other hand on once you get in
that position because it's really gonna roll around, but make sure when you're on
your side that your shoulder is pretty much lined up with your elbow because
you don't want to end up getting a shoulder injury while you're doing this.
so especially when you're getting into the position, you might want to kind of
hold the ball. there's a couple different ways you can put your feet as well. I
like just to kind of stagger them. and then if you need that other hand as a balance
or like this you can. but try to keep again yourself in a straight line. so
you're not sagging down, you're not up high, you're in a fairly straight line.
and if you can then kind of bring your hand up to the side. so again with these,
and you can see that I have to kind of touch the ball with my other hand, and
that's okay, but again you probably want to start off
with just ten seconds of these and then work your way up. so you can see it's
pretty hard. I'm breathing a little heavy. sometimes it's harder when you're
talking so if you're not talking and concentrate a little bit more, but make
sure not to overdo it because again I might not feel it a lot, my core now is
tiring, but I'm gonna feel it later. so start off
with 10 to 15 seconds and then if you feel okay the next day, you can work up
from there. so the next one is going to be a plank again but now the ball is
going to be at your feet. so you're just changing where the unstable surface is.
so again make sure you're being very careful about this getting into the
position. there's a lot of kind of getting yourself steady in the position.
I usually like kind of putting one foot on the ball first,
and then bringing the other one up. so again once you get in this position,
you're not up here like this, you're not sagging down, that kind of
makes my back hurt, but you're trying to get to a pretty straight position and
squeeze those glutes muscles. so again just holding for about 10 to 15 seconds.
and you can hear in my voice I'm working really hard to keep that core tight so I
don't fall down, or so the ball doesn't flip out from underneath me. so then the
next one is going to be a single leg bridge, so with this one you want to lie
down on the floor with your feet kind of propped up. if you want to use a pillow
for your head, you can. you don't have to, but so a normal bridge would be you're
lifting up like this getting fairly straight. the single leg bridge is now
you're just doing one leg at a time. so you're going to kind of lift the other
one up. it doesn't have to be high, you can bend it up this way, you can just
hold it right over the ball, but you're just now going up with one leg. so you
can see, let me switch sides to show you, if I'm going up and my hip is dropping
like that, that means I'm not ready for that single leg. so you really want to be
able to go up kind of in that straight line and nice and slow back down. if
you're wobbling a lot, or if your hip is dropping, then that means you're not
ready for that single leg one. so you can put your hands on your tummy. you can put
it on the sides to kind of stabilize you a little bit, and then nice and slow
coming back down. so these you probably just want to start with five on each
side because it's gonna be a lot more and you're gonna feel it a lot more, so
the last two are going to be pretty tough ones.
so now lying down we're gonna do a double knee to chest, bringing the ball
up to our hands and then coming straight back out. I might run out of room a
little bit, but I'm gonna kind of show you more with the feet and then with the
arms you can kind of modify it or move it how you want to, but the goal is
you're going to come up kind of into a crunch together and then go straight all
the way out so lie down flat on the floor. you're
using your feet to kind of grab the ball, and you're gonna come up both knees
together. so that's that double knee to chest, pass it off to your hands, and
straighten out your legs and your arms. try not to touch the floor if you can,
but if you have to a little bit that's okay. so you're just gonna kind of
alternate back and forth. and again with the arms when I have the ball, you can go
straight all the way out. I'm just running out of room here so again, just
start off with about five or ten of these because this is really working
that core. if you've had an injury especially in your back, these might be a
little bit too much for you. so the last one is going to be a pike on the ball.
this one's pretty tough. I don't recommend you doing it unless you're
doing all the other ones and not having any problems. you might want to have
shoes on for this, it gives you a little bit better grip for the ball, but you
don't have to. so with the pike, you want to get your feet on the ball
almost like you're in that plank position with your feet on the ball. now
the important part of this with the plank,
use your core. don't use so much momentum where you're pulling up and then you're
gonna fall forward. so technically with a pike, you're bringing it all the way up
kind of into this position, but you don't have to go that high. I'm just gonna go a
little bit to show you because you're gonna be working that core just fine. so
getting into that position with your feet on the ball, hands straight up and
then use your core to come into that pike. so kind of up and now so you can
see I kind of bent my knees a little bit first. you want to try and keep them
straight if you can, but basically your bottom is going up into the air, but
again eventually you'd want to go super high, but you don't have to start off
doing that because you might fall forward or you might fall off the ball,
so make sure you're in a safe environment. make sure you feel safe
enough to do it. so there you have it. hello, I need a nap from all that. I'm
worn out. so those are my top seven strengthening exercises on the Swiss
ball the advanced level. so if you'd like to help support my channel, click on the
link up there to find out how, and don't forget to subscribe by clicking down
there. and remember be safe. if you're not ready for these don't do it. have fun, and
I hope you feel better soon.