Best Swiss Ball Core-Strength Exercises for Runners

Strength & Cross Training Advice,Videos: Running Training & Motivation,Videos: Core Strength for Runners
Best Swiss Ball Core-Strength Exercises for Runners

What is a Swiss ball?

A Swiss ball – also known as an exercise, gym, core balance, stability or yoga ball – is made with thick, elastic material and filled with air. It comes in a variety of sizes for you to choose according to your height.

Fitness-Mad 150kg Anti-Burst Swiss Ball 55cm

Height up to 5'6" (1.67m)

Fitness-Mad 150kg Anti-Burst Swiss Ball 65cm

Height 5'6"-5'10" (1.68m-1.78m)

Fitness-Mad 150kg Anti-Burst Swiss Ball 75cm

Height 5'11" (1.79m) and up

Why is a stability ball good for runners?

It’s a fantastic piece of workout equipment designed to improve your balance, stability and strength. To keep the unstable ball under control, you must engage the muscles much more – predominantly the back, glutes and core. Even just sitting on the ball already engages your core and strengthens your back!

Core muscle strength, body balance and stability – as well as glute and back strength – are crucial for improving running performance and preventing injury. That’s why so many runners include the Swiss ball in their workout routine.

What are the 3 best core-strength Swiss ball exercises for runners?

There are many core strengthening exercises you can perform with a Swiss ball. The ones we like the most are:

  1. Plank
  2. Rollouts
  3. Reverse crunches

Other great ball exercises for core strength pike, hip thrust and many more! It’s incredible how including an exercise ball in these movements engages the core and back muscles. Check out the video below for a simple (but not that easy!) exercise ball home-workout for runners. Also, check out 5 Swiss Ball Exercises for Strengthening Your Glutes.


Does bouncing on an exercise ball help strengthen your core?

Absolutely! Bouncing on a Swiss ball engages your core, hip and back muscles. Even sitting for 20 minutes already engages your abdomen, and pelvic floor muscles.

How many days a week should runners do a core workout?

To really feel an improvement in core-muscle strength you should train every other day, so 3 times a week. You don’t need to spend lots of time, a Swiss ball workout for runners usually takes no more than 10-15 minutes a session.

These are exercises that we've found very useful and want to share with our customers. But we're not certified instructors. Always consult your specialist before beginning any exercise programme. This general information is not intended to diagnose any medical condition or to replace your healthcare professional. Consult with your healthcare professional to design an appropriate exercise prescription. If you experience any pain or difficulty with these exercises, stop and consult your healthcare provider.

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