Swiss Ball Sitting Leg Lifts
Begin this Swiss Ball exercise sitting up tall on a Swiss Ball with your feet together (figure 1). Slowly lift one leg slightly off the ground, keeping your back straight and the Swiss Ball still. Then lower your leg and repeat on the other side. Perform 2 - 3 sets of 10 repetitions on each side provided the exercise is pain free.
Figure 1 – Swiss Ball Sitting Leg Lifts
Swiss Ball Squats
Begin this Swiss Ball exercise in standing with your feet shoulder width apart, your feet facing forwards and a Swiss Ball positioned between a wall and your lower back as demonstrated (figure 2). Slowly perform a squat, keeping your back straight. Your knees should be in line with your middle toes and should not move forward past your toes. Perform 2 - 3 sets of 10 repetitions provided the exercise is pain free.
Figure 2 – Swiss Ball Squats
Swiss Ball Prone Single Leg Lifts
Begin this Swiss Ball exercise lying over a Swiss Ball as demonstrated (figure 3). Slowly lift one leg, keeping the Swiss Ball still and your knees straight. Then slowly lower your leg and repeat on the other side. Perform 2 - 3 sets of 10 repetitions on each side provided the exercise is pain free.
Figure 3 – Swiss Ball Prone Single Leg Lifts