Swiss Ball Exercises, Fun Exercise Get Slim & Sexy Stomach

Exercise ball or commonly known as the Swiss ball is one of the many tools in the gym that can provide benefits to your body muscle building.

Exercise ball is not as popular as the dumbbell or barbell is more often used by the fitness mania to get into shape. However, the use of an exercise ball accurately and efficiently was no less intense with two most popular fitness equipment above.


At first the exercise ball used by physiotherapists as a rehabilitation tool to tackle health problems such as muscle injury, joints, and increases flexibility of the body. But as the development, exercise balls started to have a place among the fitness mania. It can be used to address health problems, use of an exercise ball is also effective to get slim and sexy abs.

How to practice using an exercise ball or Swiss ball to get slim and sexy stomach? Let’s look together!

Ball Jackknife

Stages of Implementation:

• Take a push up position
• Both feet resting on a Swiss ball
• Hands straight weight-bearing
• Pull both legs by rolling the ball into the
• Return to original position
• Repeat 10 reps

Ball Ab Rollout

Stages of Implementation:

• Sitting cross-legged in front of the Swiss ball
• Both elbows resting on a Swiss ball
• Relax your back (not bent)
• Slowly scroll ball forward followed by your agency
• Contract your abdominal muscle movement
• Return slowly to the starting position
• Repeat 10 reps

Ball Crunch

Stages of Implementation:

• Lie on your back on a Swiss ball
• Bend your knees at a 90 degree angle
• Both hands are on the side of the head
• Raise your body up
• Return to starting position Repeat 10 reps

Hip Extension

Stages of Implementation:

• Lie on your back
• Both feet resting on a Swiss ball
• Both arms relaxed at your sides
• Raise both legs alternately up
• Repeat for 10 reps each leg

Hamstring Curl

Stages of Implementation:

• Lie on your back on the floor and place your lower legs on a Swiss ball
• Place your arms out to your sides at a 90-degree angle, your palms facing up
• Push your hips up so that your body forms a straight line from shoulders to knees
• Without pausing, pull your heels toward you and roll the ball as close as possible to your butt
• Pause and reverse the motion by rolling the ball back until your body is in a straight line
• Lower your hips back to the floor 
• Repeat 10 reps

Side Crunch

Stages of Implementation:

• Lying on her side on a Swiss ball
• Both hands are on the side of the head
• Right foot in front of left foot
• Body lift with left abdominal muscle strength
• Return to original position
• Repeat for 10 reps each side

Do not forget to always compensate for the above exercise with a diet low in fat and high in protein to gain lean and toned stomach in a short time.