Swiss ball exercises for women

Shape up at home with this speedy Swiss Ball routine. Follow the sets and reps alongside each exercise for an easy way to tone up from the comfort of your own home. It's a great little workout to add to your morning routine for toned abs and shapely legs.

Swiss ball knee-tuck

Area trained:

Stomach

Technique:

 Start with your hands on the floor and feet resting on top of the ball.

 Keeping your upper body still and core engaged, pull the knees in towards the chest then pause for a count of one.

 Use your abdominals to slowly return to the start position before repeating.


Beginner: 3 x 10 reps

Intermediate: 4 x 10 reps

Advanced: 5 x 10 reps

Swiss ball hamstring curl



Areas trained:

Back of thighs and bottom

Technique:

 Start lying on your back, feet up on a Swiss ball.

 Raise your hips as high as you can towards the ceiling, then bend the knees and curl the ball towards you.

 Slowly return to the start position before repeating.



Beginner: 3 x 10 reps

Intermediate: 4 x 10 reps

Advanced: 5 x 10 reps

Overhead oblique twists


Area trained:

Sides of waist

Technique:

 Start by lying on your side on a Swiss ball with your feet resting against the wall, hands clasped together over your head.

 While keeping your body side on, crunch up.

 Lower back down and repeat.

Beginner: 3 x 10 reps each side

Intermediate: 4 x 10 reps each side

Advanced: 5 x 10 reps each side