hey everybody it's doctor Jo and party bear, and today I'm going to show you my top
ten moderate Swiss ball exercises. so let's get started.
so a Swiss ball, therapy ball, or stability ball is the kind of ball
you sit on. so it's very unbalanced. so make sure you have somebody there with
you or you have it backed up against the wall for safety. with these advanced
exercises, they're pretty tough, so just start off with maybe five or ten a
couple times a day and you can work your way up from there. so the first one is
going to be bridging on the ball. again be very careful because it's going to be
very unstable. for bridge on a Swiss ball, place your heels on the ball, and
then you're going to push your bottom up into a straight line.
number two is bridge with a roll. so this one makes it even harder because you're
having to roll it in and out. for a bridge with the roll, you're going to
place both heels on the ball. you're going to push up into a fairly straight
line and then roll the ball up bending your knees towards you.
number three, yeah I know, is a prayer plank. so again it's very unstable so
make sure you have it against the wall if you haven't tried this before. for the
prayer core plank, start off on your knees put your wrists on the ball and
clasp your hands together almost like you're praying. then roll it out until
you're nice and flat.
number four is push-up planks. so now your legs are going to be on the ball,
you're pushing up and down. for a plank push-up, you're going to start off in the
push-up position and then go down on the elbow then the other and then come back up.
number five is a Swiss ball roll out. again be very careful because you might
slide right off. for the Swiss ball roll out, put your body in quadruped over
the ball. then you're just gonna walk out with your arms and then walk back in.
number six is a side plank. again that's harder than it looks so make sure that
you have the ball stable when you try it the first time. for a side plank, start
off on your knees with the ball at your side. place your arm on the ball and roll
out until you make a straight line and then hold it.
number seven is single leg bridge and Sleepy Bears. this one's pretty tough, so
make sure that you're ready for it. for a single leg bridge on the Swiss ball, put
both heels on the ball and then lift one up slightly try and bring your body to a
fairly straight line.
number eight is single leg bridge with a roll. so if you haven't accomplished
number seven yet, you still might not be ready for eight. for a single leg bridge
with a ball roll, place both heels on the ball. you're going to lift one leg up and
then come into a fairly straight line and then pull the ball towards you
bending your knee.
number nine is tabletop bridges. again when the ball's, unstable make sure you
don't roll off of it, that's right. for tabletop bridging, start with your
shoulders on the ball. have your knees bent. start off flat and then drop down
and come back up.
number 10 is tabletop with hip flexion. this is a really tough one, so make sure
that you've accomplished all of them first before trying this one. for a
tabletop hip flexion, roll out onto the ball with your back and your neck on the
ball. and then you're just going to lift your knees alternating sides.
so there you have it .those were my top ten moderate Swiss ball exercises. if
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out, so be safe, have fun, and I hope you feel better soon.