Swiss balls (exercise balls) are made out of elastic rubber. These are very popular for both physical therapy and exercise. There are many benefits of using a swiss ball and many great exercises that can be performed. A lot of these are designed to improve 'core stability'. The are anti burst balls that are rated to over 300kg and are made of high quality PVC material. We also have a SWISS BALL PUMP AVAILABLE! Pickup available in Revesby, SYD.

55cm = Orange
65cm = Blue
75cm = Red

Ball Squats
1. Stand with the ball between yourself and a wall, with your lower back against the ball and your feet slightly in front of you, shoulder width apart.
2. Leaning against the ball for support, slowly lower your body down the wall bending the knees until your thighs are parallel to the floor.
3. Slowly push yourself back up to a straight position. Repeat up to 10 times.

Pelvic Clocks
1. Sit up tall on the ball, feet flat on the floor.
2. Slowly gyrate the hips and pelvis using your tummy muscles to create a circling movement keeping the feet still.
3. Circle 3 times to the left and 3 to the right.

Ball Crunches
1. Lie on top of the ball with your toes against the wall for stability and your lower back resting on the ball, hands supporting your head.
2. Inhale and recline head and shoulders back, then exhale and pull your tummy in as you lift your head and shoulders crunching forward.
3. Inhale to return to start position and exhale to crunch forward 10 times.

Seated Single Leg Raise
1. Sit on top of the ball, feet flat on the floor and hip width apart.
2. Pull your tummy in and lift one leg off the floor while trying to keep the ball still and hips level.
3. Alternate legs, lifting them slightly higher as you gain confidence.

Bicep Curls
1. Sit on top of the ball with a weight in each hand, arms down by your sides, palms facing inwards.
2. Slowly bend your elbows and rotate your palms bringing the weights up to shoulder height - palms facing your shoulders.
3. Slowly lower the weights back down and repeat 10 times.

Butt Toners
1. Lie on your back with your heels up on the ball, knees bent to right angles and arms along the floor for support.
2. Squeeze your abs and your bottom to lift your hips up off the floor without moving the ball.
3. Repeat 10 times.

Back Extension
1. Kneel on the floor, toes against the wall for support, leaning on the ball which is under your abs (between hips and ribs).
2. Place the back of your hands flat against your forehead and relax forward over the ball.
3. Exhale and extend head and shoulders up straightening the spine.
4. Inhale to lower down and repeat 6 times.

Pec Flys
1. Lie on the ball with knees bent and a weight or tin of food in each hand.
2. Raise your arms above your chest, palms facing each other, hands above shoulders.
3. Inhale and open arms out to the side.
4. Exhale and squeeze the arms back up to position 2. Repeat 10 times.