Swiss Ball functional muscle toning session. 5 exercises that use the Swiss ball to give you a great training session/block in under 5 minutes. When working with a Swiss ball, the recommended ball size is one that when you sit on it, your knees are lower than your hips. I am using a 26inch/65cm ball in this video and most people under 6ft I train this is the perfect size. When doing the Hip Raise (second to last exercise) sometimes the ball can slip backwards when walk your feet forward, causing a small fall to your butt. Only lower as far as the "stickiness" of the ball will allow, and always keep the base of your skull in contact with the ball so if the ball slips, you know earlier. When executing the rotations at the end, the head can be stationary or slightly move with the turn. Stationary head position allows the hip muscles to be more involved and moving the head involves more legs and arms. Please note if you feel dizzy moving the head - keep it still. Moving the head with the ball requires practice. Enjoy! Cyn