Swiss Balls, also known as Fitness Balls, are excellent tools for working your core muscles. They are also a beneficial tool for people with back pain and spinal injuries. Try the following exercises to target the areas of your body you'd like to strengthen and tone.Core Crunchers
A great exercise for the abs. For this exercise, get on your knees and rest your elbows on the ball by bending at the waist. Squeeze your abs and roll the ball back and forth until your body is in a straight line. Repeat.
Basic Crunches
Another great ab workout. Place your feet flat on the floor and your lower back on the ball. Keep your upper body and thighs parallel to the floor. Use your abs to lift only your shoulders and upper back off the ball. Repeat.
Push Ups
Helps tone your arms and other upper body muscles. Place the ball under your shins, with your hands on the flood. Keeping your back straight, bend your elbows and lower your chest toward the ground. Push back to the starting position. Repeat.
Squats
Great for thighs and buttocks. Place the ball between your lower back and a wall. Stand with your feet hip width apart, with your toes straight out in front of you. Slowly bend your knees and lower yourself into a squat position. Let the ball roll up and down the wall with you. Stop once your thighs are parallel to the floor, and push yourself back to the starting position. Repeat.
Spine Rotations
Helps flexibility and movement. Sit on the ball, raise your arms straight out in front you. Without twisting your spine, move both arms across the body to the right, bending the left elbow. Be sure to keep your arms at shoulder height! Next, move both arms across the body to the left, bending the right elbow. Repeat.
