Swiss Ball Pike
Swiss Ball Pike provides stability to the core and targets the abdominal muscles, quadriceps, arms, and shoulder muscles.
Discover exercises for every goal — strength, endurance, flexibility, or fat loss.
How it works: Use the filters to find the right exercise for your equipment, skill level, and target muscle group. These exercises feature in our challenges, workouts, and workout plans - but we’ve also made them available for you to browse and learn from. They’re great for discovering individual exercises that target specific muscles or for finding effective alternatives.
Swiss Ball Plank
Swiss Ball Plank is an effective upper body workout that strengthens your core and lower back. Using a Swiss ball increases the difficulty level of the exercise.
Swiss Ball Plank Leg Lift
Swiss Ball Plank Leg Lift targets your core and upper body, emphasizing the triceps, chest, and shoulders. The leg lift component of the movement improves stability throughout the glutes and hamstrings.
Swiss Ball Plank With Feet On Bench
Swiss Ball Plank with Feet on Bench is a great upper body strength exercise specifically targeting the shoulder region. Moreover, it also provides stability to the core.
Swiss Ball Prone Jackknife
Swiss Ball Prone Jackknife strengthens your core and specifically targets the lower abdominals, lower back, and hip flexors. This exercise also provides strength to the triceps, chest, and shoulders.
Swiss Ball Pushup
Swiss Ball Pushup primarily works your chest and shoulder muscles. In addition, using a Swiss ball ensures to engage twice the number of core muscles.
Swiss Ball Pushup Plus
Swiss Ball Pushup Plus provides balance and strength to the core as well as fires up the muscles in the chest, shoulders, and back.
Swiss Ball Reach, Roll And Lift
Swiss Ball Reach, Roll, And Lift provide flexibility and mobility to the upper body, emphasizing the back and shoulders. This exercise also improves hip mobility.
Swiss Ball Reverse Crunch
Swiss Ball Reverse Crunch is a core strengthening exercise with an emphasis on lower abs. Performing this exercise on a Swiss ball increases the difficulty level of the move.
Swiss Ball Reverse Hip Raise
Swiss Ball Reverse Hip Raise provides muscular strength and endurance in the lower back, glutes, and hamstrings while actively engaging the core throughout the movement.
Swiss Ball Rollout
Swiss Ball Rollout targets the muscles of your core—specifically the rectus abdominis, obliques, and erector spinae. This exercise also strengthens the shoulders and triceps muscles.
Swiss Ball Russian Twist
Swiss Ball Russian Twist is a complete core exercise that targets the hips, lower back, and glutes. It also builds stability in your spine, provides balance, and trims your midsection.
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