Swiss Ball Exercises for Balance (Part 1 of 2)

Swiss Ball Exercises for Balance

There are certain aspects of physical exercise that are often overlooked even in most healthy people’s workouts. Typically people work on strength, endurance, cardio, and more than ever people are coming to realize the importance of flexibility, but two other important aspects that are commonly overlooked are balance, and movement of Chi or your inner energy.


In my video on moving your Chi (or Qi) with Chi-Gong, I talk about how you can build your chi by doing Chi-Gong exercises before a workout or in between sets even while in the gym to loosen up and regain energy from physical or mental stress. In my meditation videos and audio downloads you can learn how to use your Chi to remove negative energy or emotions and add positive.

Importance of Balance:

Balance, sometimes called Proprioception, is communication between your mind and your muscles that allows the body to remain stable. Balance is the basic skill needed in practically every sport and is an important for everyone, especially as we age.

Balance is like a muscle, the more you use it the better it gets, but the less you use it the worse it gets.

Benefits in Doing Balance Exercises:

1.     Benefits neuromuscular coordination – Connection between brain and muscles.

2.     Muscle isolation – Forces you to use one muscle as opposed to cheating with the surrounding larger muscle groups.

3.     Burns calories by stabilizing one area and the physical effort of a new exercise your body is not used to.

4.     It helps with hip and core stabilization improving your ability in any sport, dance, coordination, and posture.


Good balance is what separates good athletes from great athletes and these exercises will help you to improve at any sport. You can exercise your balance as easy as standing on one leg and moving your other leg in a circle, but in the video you will see more advanced exercises done on the Swiss-ball.

Part I - Swiss Ball Exercises for Balance video above:

-       Knelling on top of the ball

-       While knelling, exercise the opposite arm and leg movement, crossing in between.

-       Superman – laying on your belly and balancing yourself with a straight back.

-       Laying on your back with legs up on the ball, shifting from one leg to the other.

-       Leaning against the ball with your arm, then your hands, while on your toes.  

In Part II we will learn how to stand on the ball Click Here to See

Here are some exercise equipment I like that can help to strengthen your balance:


Swiss Ball

Fitness Ball: Green, 26in/65cm Diameter, Includes 1 Ball +1 Pump + 1 Page Instruction Chart. No instructional DVD. (Exercise Gym Swiss Stability Ball)



Bosu Ball:

BOSU Balance Trainer, Blue



Balance Board:

Reebok Balance Board



Indo Board:

Indo Board Original Training Package - Natural