Intelligent and Comprehensive Training for Distance Runners


Bodyweight Exercises Swiss Ball Exercises



Lie over the ball as shown in picture 1 with both hands and both feet on the floor

Lift one leg and the opposite arm off the floor (picture2)

Hold this position for 3-5 seconds

Return to the floor and repeat with the opposite arm and leg

Picture 1: Superman start position

Picture 2: Right arm, left leg raised

Picture 3: Left arm, right leg raised


Aim to perform the exercise slowly with minimal movement of the ball. Perform 8-12 repetitions (4-6 per side) per set.



Lie on the floor with your legs up on a swiss ball. Your arms should be out to the side for improved balance with feet together, hips on the ground and eyes looking at the roof.

Raise your hips off the ground so that your hips are as high as possible (or at least until the body is in a straight line from your shoulders to your heels) with only your shoulders, head and arms touching the ground.

Hold each repetition for 5-6 seconds and squeeze your hamstrings and glutes.

Lower the body to the ground, rest for 1-2 seconds and repeat.

Picture 1: Start position

Picture 2: Top position

Picture 3: Top position w/ arms across chest

Picture 4: Top position w/ longer lever arm

Picture 5: Top position of single leg progression


Perform 5-8 repetitions of 5 seconds per set with 2-3 seconds rest between reps. As strength and balance improve there are a number of ways to advance or progress this exercise to ensure you are still challenging yourself. The options are to a) increase the lever arm by moving the ball further down the legs; b) make balance more difficult by crossing the arms over the chest and removing the key method of balance, or; c) taking one leg off the ball.



Lie back on the ball as shown in picture 1 with the ball resting between the shoulders

Your feet are shoulder width apart and firmly on the floor. If your arms are long enough you may be able to extend your fingers to touch the ground and provide additional balance (picture 1)

Lift the hips and push them as high as possible, contracting your hamstrings and gluteals (picture 2)

Hold the top position for 3-5 seconds, lower and repeat.

The exercise can be made more difficult by crossing the arms over the chest (pictures 3 and 4)

Picture 1: Start position low hips

Picture 2: Finish position high hips

Picture 3: Start position arms across chest

Picture 4: Finish position arms across chest


Perform 8-12 repetitions per set. A further progression is to take one foot off the ground and place it across the opposite knee. Holding the top position with one foot will place a heavy stress on the gluteals and hamstrings and challenge the balance.

Bodyweight Exercises Swiss Ball Exercises
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