If you’ve already mastered the basic Swiss Ball exercises and the moderate Swiss Ball exercises, then you are ready for these more advanced Swiss Ball exercises to strengthen your core and back muscles. Start off lying on your back. Put your legs on the ball, and keep your back and head down on the floor. Bridge up by lifting your hips off the floor into a straight line. Try not to arch your back, and pause for about 3-5 seconds. If that becomes easy, you can try the bridging with one leg.
Next, you are going to roll the ball toward you while in a bridge position. Try to keep the ball in a straight line and bend your knees up towards your chest pulling the ball to you. If that is easy, then try with one leg. The last exercise is going to be plank push-ups. Roll out on the ball with your feet on the ball and your hands flat on the ground. Keep your back straight like you are in a tabletop position. Now drop down on one elbow, then the other elbow, and then back up.