How To Do Swiss Ball Sit Ups

Swiss Ball Sit Ups Exercise

Swiss Ball Sit Ups is an excellent exercise for developing the abdominal muscles with primary emphasis on the rectus abdominis.

It also engages the transverse abdominis, serratus and gives a nice stretch on the lower back.

Swiss Ball Sit Ups will build stronger abdominal muscles and improve flexibility in the hips and lower back.

This is a valuable exercise to include in your workout rotation if you participate in sports that require overhead arm extension such as baseball, softball, tennis, football and boxing.

Swiss Ball Sit Ups How To

  • Sit near the edge of a Swiss Ball. Keep your knees bent at 90 degrees and your feet spaced shoulder width apart for better stability.
  • Clasp your hands together and place them on your chest or cross your arms in front.
  • Lean back until you feel a good comfortable stretch on your upper abdominals. Ideally your chest should be in line with your knees. Hold the position for a count of “one” then come up slowly to starting position.
  • Repeat the exercise until you have completed the targeted number of reps.

Form and Technique

Swiss Ball Sit Ups require more stability because the Swiss Ball creates small shifts in body weight.

Always control the pace of the exercise. Do not lean back or come up too fast or the Swiss Ball will start becoming more unstable.

Only lean back as far as you comfortably can. If you lean back too much, you may hyper-extend your lower back.

Variations: Jackknife, Jackknife Crunch, V Up

Routine for Strength: 5 sets x AMRAP (30 secs rest between sets)

Routine for Muscle Gains: 5 sets x AMRAP (45-60 secs rest between sets)

Swiss Ball Sit Ups