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.
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 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 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.
Swiss Ball Side Crunch
Swiss Ball Side Crunch targets the external and internal obliques and strengthens the side ab wall. Performing this exercise with a Swiss ball engages throughout the move.
Swiss Ball Side Plank
Swiss Ball Side Plank is an effective core strengthening exercise that emphasizes obliques. This is also an effective exercise to provide stability and mobility to the hips.
Swiss Ball T Raise
Swiss Ball T Raise improves mobility, strength, and stability throughout the shoulders as well as reduces the risk of injuries. This exercise also provides stability to the core.
Swiss Ball W Raise
Swiss Ball W Raise is a bodyweight exercise that targets your upper body, primarily delts, traps, and upper and middle back. Using a Swiss ball also provides mobility and stability to the core.
Swiss Ball Windshield Wipers
Swiss Ball Windshield Wipers can help you build a strong core on both sides of your body by emphasizing the obliques. This exercise also provides mobility and stability to the hips and lower back.
T Stabilization
T Stabilization is a calisthenics and yoga exercise that primarily targets the abs and, to a lesser degree, also targets the glutes, shoulders, triceps, and obliques.
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