Swiss Ball: The Easy Weight Loss Solution

Exercising on a Swiss ball is one of the easiest and most effective ways to lose weight and keep it off. It’s a versatile and affordable form of weight control and is simple to integrate into your exercise plans. If you’ve always found losing weight a challenge, kit yourself out with a Swiss ball and you’ll kickstart your healthy weight loss in no time!


Swiss ball kneeling chest stretch

Start position:

Kneel on the ground with a Swiss ball beside you on your left side. Place your left elbow on top of the Swiss ball.



Keep your left hand on the ball and lean forward, making sure you maintain your posture. Place your right hand on the ground in front of you and lower your chest towards the ground. Your left arm and the ball should roll out to the side until your arm is parallel to the ground. You should feel a stretch across your chest, but not through your shoulder joint.


Seated pelvic tilt

Start position:

Start sitting upright on top of a Swiss ball with both your feet on the ground.



While seated, roll your hips so they tilt down towards the ground, causing your lower back to arch. Hold this forward position, then roll your hips back the other way, flattening out your lower back. Repeat backwards and forwards.


Seated pelvic rocking

Start position:

Start sitting upright on top of a Swiss ball with both your feet on the ground and your hands on your hips.



While seated, rock your hips so they tilt first to the left and then to the right. Your lower back should remain in its normal neutral position. Repeat backwards and forwards.


Half kneeling hip flexor stretch

Start position:

Kneel your left knee on the ground and place your right foot out in front of you. Place a Swiss ball in front of your hip on the “open” (left) side. Use the ball mainly for balance.



From this position, push your hip forward so you’re leaning towards the ball in front of your hip. Hold, then slowly relax and repeat, swapping sides each time.

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Sally Symonds

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