Check out this great video from Chris Comfort. He demonstrates and explains these core techniques beautifully.Included are:

• Supine Swiss ball bridge
• Supine Swiss ball hip extension
• 1 leg supine Swiss ball hip extension
• Swiss ball upper-body Russian twist (plus a drop and recover variation. This is really dynamic)
• Prone Swiss ball roll-out
• Swiss ball prone pike

These exercises make use of all of your core muscles plus; hamstrings, glutes, back muscles and arms. I use at least 3 of these exercises as part of my regular workout routines, and can recommend all of them.

This particular swiss ball exercises requires a fair degree of strength. You’ll need to already be able to do push-ups on the floor before you try this.

Adding the swiss ball makes you have to keep your core muscles tight and really improves your balance.

1. Get onto your hands and knees with a swiss ball behind you.
2. Put one leg out behind you so your foot is resting on your toes on the swiss ball, then bring your other foot up onto the swiss ball so you’re in a push up position with both feet on the swiss ball.
3. Get yourself balanced then slowly bend your arms to lower your chest towards the floor. Stop when you’re chin almost touches the floor. Inhale as you go (it should take a count of 2 – 3). Make sure you keep your back straight through the whole movement.
4. Push out forcefully with your arms until they’re straight again. Exhale as you go (for a count of one).
5. Repeat for between 8 and 12 repetitions.

Variations:
To increase the effect on your core strength, you can perform the exercise with just one foot an the ball. Hold your other leg out to the side. It will be much more difficult to balance. Swap legs for each set.

Muscles used:

• Pectorals (chest muscles)
• Triceps (the muscle at the back of your upper arm)
• Anterior Deltoid  (the front part of your shoulders)