6 Weeks of Swiss Ball Core Training for Leg Strength and Endurance and Core Endurance, Balance and Flexibility for the Sedentary Active by Tiew Kee Aun, Syazana Abdul Samat

The purpose of this study was to investigate the effect of Swiss ball core training on the isokinetic leg strength of the extensor (quadriceps) and flexors (hamstrings), leg muscular endurance, abdominal and lower back endurance, static and dynamic balance and lower back flexibility for the sedentary active.


Four subjects were divided into the experimental group (N = 2) who performed the Swiss ball core training protocol and the control group (N = 2) who performed the stable surface training protocol. Training was conducted three times a week for six weeks with each session lasting about 45 minutes per session.


Pre and post-testing measures included 60 and 240º/s leg extension/flexion (CSMI Isokinetic Dynamometer), abdominal endurance (1 min sit up test), lower back endurance test (Sorensen test), leg muscular endurance (1 min squat test), lower back flexibility (sit and reach test), static balance test (standing stork test) and dynamic balance (four step square test).


All the measures showed a greater improvement in the experimental group compared to the control group. The results provides evidence that 6 weeks Swiss ball core training exercises can be used to provide improvement in isokinetic leg strength and endurance, abdominal and lower back muscular endurance, static and dynamic balance and lower back flexibility in the sedentary active.


In conclusion, our research suggests that 6 weeks of Swiss ball core training will help people to be more symmetrical so that our body functions properly and avoid injuries.