Mini Swiss Ball Bridge + Push-up Workout

If you work out at home, I recommend investing is a Swiss ball, or a balance ball. They’re not expensive and you’ll get a great return on your investment because they are so versatile. The Swiss ball is also a great way to increase the difficulty level on basic exercises, which is helpful if you’re working out at home without any equipment.

If you’re unfamiliar with them, Swiss balls are exercise balls made of elastic soft PVC. They range in size from 35 to 85 centimeters (14 to 34 inches).

The Swiss ball, originally developed by an Italian plastics manufacturer in 1963, was first used as a physical therapy tool for neuro-developmental treatment in Switzerland. The term "Swiss Ball" was coined when American physical therapists started to use those techniques in North America.

Today, Swiss ball exercises are widely used in athletic training and as part of a general fitness programs. Performing exercises on a Swiss ball, such as push-ups or leg curls, activates more muscles because the body responds to the instability of the ball to remain balanced.

And although Swiss ball exercises generally focus on core muscles--the abdominal and back muscles--you can also use it to work your upper and lower body!

If you’re not convinced you can get in a good workout using a Swiss ball, try this Mini Swiss Ball Bridge and Push-up Workout. The bent knee bridges target your butt, thighs, calves and abs, while the push-ups work your chest and shoulders.

First, get into a push-up position but with the tops of your feet on the Swiss ball and your hands on the floor. Perform 10 push-ups.

After your push-ups, go directly into the bent knee bridge position: lie with your upper back and neck supported on the Swiss ball, with your knees bent and your feet on the floor. Lower your hips to the ground, the lift it again (see the video below for a demo). Repeat for 10 reps.

Repeat this set 5 times, so you will have performed 50 push-ups and 50 bent knee bridges by the time you’re done. If this is too difficult, perform 5 reps of each instead of 10. Not challenging enough? Do 5 sets of 20 reps instead, or complete 10 sets of 10 reps.

Why does this matter to you? Because a Swiss ball can add variety and intensity to bodyweight exercises. And they’re cheap and handy, too!