You don’t need much time, space or equipment to incorporate this quick Swiss ball workout into your fitness routine.

Many men don’t like Swiss balls – they think that men should use heavy things made out of iron. If that has been your opinion, this workout may just change your mind. The best exercise balls are capable of giving you a full-body workout.

It requires you to perform six exercises back-to-back, testing a different part of your body with each one, but always making you work those core muscles to keep your body stable.

Complete each exercise with strong, controlled movements and you’ll get a full-body muscle burn and decent cardio workout to boot.

Quick Swiss Ball Workout

1a Swiss Ball Leg Curl
1b Swiss Ball Jack Knife

2a Swiss Ball Split Squat With Rotation
2b Swiss Ball Squat & Reach

3a Swiss Ball Twisting Crunch
3b Swiss Ball Plank

1a. Swiss Ball Leg Curl

Reps: 10
Rest: Straight into 1b

  • Lie on your back with heels on the ball.
  • Now raise your lower back off the floor and hold your body in a straight line from shoulders to heels.
  • Use your glutes and hamstrings to bring the ball in towards your body while raising your hips.
  • Now move the ball back to the start, straightening your legs. That’s 1 rep.

1b. Swiss Ball Jackknife

Reps: 10
Rest: 30 secs, then repeat 1a
Sets: 3

  • Rest your instep on top of the ball with your body in a straight line and your hands directly beneath your shoulders.
  • Roll your feet over the ball to draw your knees in to your chest.
  • Try to avoid raising your backside as you move the ball.

2a. Swiss Ball Split Squat with Rotation

Reps: 15
Rest: Straight into 2b

  • Stand in a split stance with one foot in front of the other.
  • Hold a Swiss ball at chest height
  • Lower into a lunge position, while rotating your body and the ball to one side.
  • Now step back into the split stance.
  • Repeat on the other side. That’s 1 rep.

2b. Swiss Ball Squat and Reach

Reps: 20
Rest: 30 secs, then repeat 2a

  • Stand up straight, holding a Swiss ball to your chest.
  • Squat down, while simultaneously pressing the ball out in front.
  • The counterbalance of the ball should allow you to squat lower than usual.

3a. Swiss Ball Twisting Crunch

Reps: 12
Rest: Straight into 3b

  • Lie with your back supported on the Swiss ball.
  • Touch your fingers to your temples and lean right back on the ball, while keeping your abs braced to protect your spine.
  • Life your shoulders up and crunch to one side, keeping those fingers by your head.
  • Return to the start and repeat on the other side. That’s 1 rep.

3b. Swiss Ball Plank

Time: 45 secs
Rest: 30 secs, then repeat 3a
Sets: 3

  • Rest your forearms on the Swiss ball, keeping elbows aligned under your shoulders.
  • Hold your body in a straight line from shoulders to heels.
  • Hold this position for 45 secs, minimising stability by bracing your core.

Photography: Tom Miles

Related content: