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Core and abs · Strengthening

Dynamic Stabilization on SwissBall

Dynamic stabilization on SwissBall, 3 sets, 10 repetitions, 5-second hold per repetition

Illustration of the Dynamic Stabilization on SwissBall exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10

Hold: 5 seconds per repetition

Description: Sit on a SwissBall with your feet flat on the ground. Slowly lean forward while contracting your abdominal muscles to maintain balance, then return to the starting position by controlling the movement. Hold the forward-leaning position for 5 seconds during each repetition.

Tips: Keep your back straight and avoid arching the spine. Breathe regularly and engage your abdominal muscles well to stabilize the trunk.

Progression: Gradually increase the hold duration up to 10 seconds or add a slight rotation of the trunk to intensify the exercise.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
SwissBall
Starting position
Seated on a SwissBall with feet flat on the ground
Clinical goal
Strengthen abdominal muscles and improve trunk stability
Also known as
stabilization on SwissBall, dynamic balance on SwissBall, abdominal strengthening on ball

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.