Video Transcript

Hi, I'm Valerie Pawlowski. The co-owner here at The Art of Strength Center in Warren, New Jersey. And I'm going to tell you about some advanced Swiss ball exercises. The stability ball or the Swiss ball can be used in a number of different ways, there are tremendous numbers of progressions, some a safe, some are unsafe, just for the sake of doing an exercise to get on top of the ball and lift weights, doesn't make much sense. Concentrate on using your core, keeping your body steady and progressing with the certain exercises that will lead you to success. By far one of the most advanced exercises I think would be obviously standing on one leg on the ball, I'm not going to do that with you today, I want to give you some thing practical, something that you can use if you do have a ball at home. Practice all of the basic and standard exercises, through the instructions that come with the ball and then some of the favorites that I have always incorporate using your entire body. You're going to get your arms, you're going to get your core and you're going to get your legs. The one thing to do to intensify it is also use unilateral or one leg at a time. So my two favorites are the skiers because again you can concentrate on your abs and your core, you'll use your legs and your arms have to support you and the pike and both of them can be done with both of your legs or single legs, one at a time. The single legs here or the double leg skier is going to be done by bringing your legs in and rotating your trunk, you want to keep both those legs together and then single knee skier is going to be taking one leg off. Again making sure you're going through the progressions being safe and proper about it. Also the pike, you can do a pike with two legs, coming up, nice and straight and tall and then again the single leg pike is going to be a bit more challenging and you're going to have to use more stabilizers, be careful and cautious in all the things that you do, maybe have some cushions around you for the first time you try some of these out. Have fun with it. This is Valerie Pawlowski. From Art of Strength Center in Warren, New Jersey.