Swiss Ball Core and Back Workout

To help you reach your weight loss goals, strengthen your core abdominal muscles and take care of your back, we've put together some Swiss Ball workouts which can be done anywhere, anytime.

Ideal for beginners and advanced trainers alike, these Swiss Ball workouts are divided into two parts - Core Strength and Back Care - and each workout contains the most basic and beneficial exercises that can soon have you burning extra calories, losing body fat and enjoying a stronger and more shapely new body.

Below are guidelines for each workout and links to the exercise pages. Before performing the exercises, read the information below and the technique information on each exercise page.
Core Strength Workout Core Strength Exercises Link


The Core Strength workout includes exercises for your abdominal and core stabilizer muscles.

Beginners should perform each exercise for 1 to 2 sets of 8 - 12 repetitions before moving on to the next exercise in the sequence. As you get stronger, try performing 3 sets of 10 - 15 repetitions of each exercise.




Back Care Workout Back Care Exercises Link

The back care workout includes exercises and stretches to strengthen and release tension from the back.

Beginners should perform each exercise for 1 to 2 sets of 10 - 12 repetitions and hold each stretch for 30 to 60 seconds. As you get stronger, try performing 3 sets of 12 - 15 repetitions of each exercise and holding each stretch for up to 60 seconds.



As always, we suggest that you keep your workouts easy to begin with and gradually increase the intensity as your technique and confidence improves. If you need additional help, you should consider booking a few sessions with a Personal Trainer or paying a visit to your local Fitness Centre.

And remember to consult your doctor before beginning any new exercise program.


Don't have a Swiss Ball?

Order one from our Online Shop.


Free Newsletter