I’ve shared my love for a lot of years for the Swiss ball — one of the most powerful, versatile tools you can use in the gym — you’re probably tired of hearing me talk about it!

Nevertheless, the Swiss ball is perfect for people of all ages, regardless of one’s physical conditioning or athletic development. It can even help those of you who have recovered from back injuries and are ready to go for some basic core integration training.

The exercise I demonstrate in this video using the Swiss ball promotes solid core development, and you can customize it based on your levels of skill and conditioning (beginners all the way to athletes).

A good tip to remember before you start working with this exercise is to make sure the Swiss ball you’re using is the proper height. (A Swiss ball that’s too short or tall makes it hard to maintain optimal orthopedic alignment.)

You’ll know the Swiss ball is good to go if, when you’re sitting on it, your thighs are parallel with the ground or no more than 10 degrees higher (unless you’re training for specific or advanced needs).

I call this a multidimensional core conditioning exercise because it works your core and your back muscles too.

Want to get to get to work with a Swiss ball but don’t know where or how to begin? There’s a number of packages in our CHEK Institute shop featuring Swiss balls of all sizes, a hand pump and copy of my video, Swiss Ball Exercises for Better Abs, Buns and Backs!

Love and chi,