Swiss Ball Exercises for Single Parents: 15-Min Circuit

There is a big inflatable ball in a lot of North London living rooms. Sometimes it was bought for pregnancy, sometimes for a home office, and now it mostly gets kicked around by the kids. Good news: that ball is one of the best bits of kit you own. These swiss ball exercises for single parents turn it back into a training tool for your core and back, and you can do the whole circuit in 15 minutes while it doubles as a toy the rest of the time.

I have coached parents in Archway for more than 10 years, and I use stability balls a lot with people whose backs feel stiff from lifting children, bending over cots and sitting at laptops. Here is how to pick the right size, the moves that give you the most for your time, and a home circuit you can start tonight.

Picking and setting up your ball

• Size: when you sit on it, your hips should be level with or slightly above your knees, with feet flat. Most adults use a 55 cm or 65 cm ball, depending on height.
• Pump: firm, but with a little give. A soft ball is easier to balance on, a firm one is harder.
• Floor: use it on a rug or mat, not slippery wood or tiles. Wear trainers or go barefoot, not socks.
• Space: clear a 2 metre area. No coffee table corners nearby.
• Check it: look for scuffs or splits before each session. Anti-burst balls are worth the extra few pounds.

Swiss ball exercises for single parents: the 6 moves I use most

1. Seated march

Sit tall on the ball, hands on hips. Lift one foot a few centimetres off the floor, put it down, then the other. Your deep tummy muscles have to work to keep you steady. 20 slow marches. Toddlers love sitting on your knee for this one, but try it alone first.

2. Ball dead bug

Lie on your back, knees bent at 90 degrees, and hold the ball between your hands and knees. Squeeze it. Slowly straighten one leg out and lower the opposite arm overhead, while the other hand and knee keep pressing the ball. Return and swap. 8 each side. This is a step up from the floor version in my post on dead bugs for single parents.

3. Glute bridge with feet on ball

Lie on your back with your heels on the ball, legs nearly straight. Squeeze your bottom and lift your hips until you form a straight line from shoulders to heels. Lower slowly. 10 to 12 reps. Arms out wide on the floor make it easier.

4. Hamstring curl

From the top of the bridge, pull the ball towards you with your heels, then roll it back out. Keep your hips high. Start with 6 to 8. This is hard, so drop back to plain bridges if your hips sag.

5. Stir the pot plank

Kneel and rest your forearms on the ball, then step your knees back so your body forms a straight line from head to knees (or toes if you are stronger). Draw small circles with your forearms. 5 each direction. If your lower back sags or aches, make the circles smaller or hold still.

6. Back extension

Lie face down over the ball, hips on top, feet wide on the floor or against a skirting board. Hands by your ears. Lift your chest gently until your body is straight, not arched. Lower slowly. 10 reps. Excellent for the upper back after a day bent over a buggy.

A 15-minute home circuit

After bedtime, or while the kids watch one episode of something. Do each move for 40 seconds, rest 20 seconds, then repeat the whole circuit 2 times.

1. Seated march
2. Glute bridge with feet on ball
3. Ball dead bug
4. Back extension
5. Stir the pot plank
6. Wall squat with the ball behind your back: lean the ball against a wall, rest your lower back on it and squat down and up

Finish with 2 minutes sitting on the ball doing gentle hip circles, then a slow side stretch each way. That is roughly 15 minutes. As it gets easier, add a third round or slow every rep down.

Turning it into a game with the kids

Because it is a ball, the kids will want to join in. Use it.

• Pass the ball: you do a sit-up while holding the ball, pass it to your child at the top, they pass it back. 10 passes.
• Ball bridge tunnel: you hold a glute bridge with feet on the ball, they crawl under. Every crawl is a 10-second hold for you.
• Bouncy balance: who can sit on the ball with both feet off the floor the longest? You will lose, but your core will thank you.

Always supervise young children around a large ball, and never let them stand on it.

Back, pregnancy and postnatal safety

Many of these moves are gentle on the back, but they are not a treatment. If you have ongoing back pain, check with your GP or a physio first. The NHS back pain page explains when to get help. If you are pregnant or have recently had a baby, especially after a C-section, get the all-clear from your GP before starting. Postnatal, most people have a check at around 6 to 8 weeks before returning to exercise. Skip the planks and curls until you have been cleared.

Where a bootcamp class fits

A ball at home is great for core and back work, but you will also want strength and some cardio. In my SYP Unlock hip and back mobility class we work on exactly the stiffness these moves target, with hands-on cues. For more beginner core ideas, see core exercises for beginners, and for the bigger picture, my single parent fitness guide.

The real win with swiss ball exercises for single parents is that the kit is already in the house. No travel, no childcare, no excuses needed.

FAQs

What size swiss ball do I need?

Sit on it: your hips should be level with or slightly above your knees. Most people under about 5 foot 8 use a 55 cm ball, and taller people a 65 cm ball, but sitting on it is the best test.

Are swiss ball exercises good for back pain?

Gentle core and back work can help many people feel better, but back pain has many causes. Check with a GP or physio first if you have pain.

Can I sit on a swiss ball instead of a chair?

For short spells, yes. For a whole working day, most people slouch on it after a while. Swap between the ball and a chair.

Is a swiss ball safe around children?

With supervision, yes. Keep sharp objects away, never let children stand on it, and put it away when you are not there.

Book your first class

Ready for a session where someone else plans the workout? SYP Bootcamp runs 45-minute small-group classes in a warm church hall in Archway N19. There are no more than 10 people, each class costs £15, and every exercise has an easier and a harder version. Book your £15 class here or call or WhatsApp me on 07301 512215. Mums who want one-to-one support can read about my personal training for women in Archway.

About the author

Artem Olekhnovych is a personal trainer in Archway and the founder of SYP Fitness and SYP Bootcamp. He has coached clients in Archway, Highgate and across North London for over 10 years, and runs small-group bootcamp classes for busy mums and dads. Read reviews from his 1-1 clients.