In one of her Instagram reels documenting her workout routine, Srikanth Actress Alayah F. hopped onto a Swiss ball and balanced two dumbbells in her hands, then did a deep squat. She wrote in the caption, “I hit the hop up on my first try and for some reason added some weights too! 
I felt like quite a beast. 
Araya also warned people not to do this at home without supervision, proper training and crash mats as it can be very harmful to health if done incorrectly.
India Express We spoke to fitness experts to understand how this exercise, called the Swiss ball step-up, can help you get in shape.
What does the Swiss Ball Step Up involve?
“This is generally recommended for more advanced exercisers, and as the name suggests, Swiss ball step-ups involve jumping onto a Swiss ball with a weight in each hand to improve your sense of balance,” says certified personal trainer Kevin Lobo.
“The exercise targets three main elements: Core conditioning, core stability, body balance“You can also replace the regular dumbbells with kettlebells. For this exercise, you also practice standing on your knees instead of your feet,” he added.
“Gymball exercises, such as the hop-up demonstrated by Araya F, have a tremendous effect on joint stability. The unstable surface of the gymball requires constant micro-adjustments from the body to engage the stabilizing muscles that support the joints. Increased muscle engagement leads to increased strength “It improves the flexibility and resilience of your joints, reducing the chances of injury during other physical activities,” says Alan Thomas, owner of Zealbox, Powai.
“Squatting over a gym ball requires significant core and lower body muscle engagement to maintain balance, which not only strengthens these muscles but also improves neuromuscular coordination,” he adds.
“Using the right size gym ball for your height is important for maintaining good form,” Thomas says. (Source: Freepik)
Points to keep in mind
“Beginners should start with basic balance exercises to build foundational stability and strength before attempting more complex movements such as hop-ups. Using a gym ball the right size for your height is essential to maintain proper form,” Thomas noted. For a safer practice, he recommended starting with small hops or holding onto a stable surface for additional support to build confidence and strength.
“Place the Swiss ball on a hard, rough surface.This helps prevent the ball from slipping out from under you” said Lobo.
He recommended not closing your eyes when balancing on the ball, as this can throw your body off balance: “You can close your eyes to increase the difficulty, but if you’re a beginner, I recommend not closing your eyes.”
Who should avoid this?
“If you suffer from IT syndrome, also known as iliotibial band syndrome, your trainer probably wouldn’t recommend this exercise, just as they wouldn’t recommend it for someone with flat feet. Also, anyone with a spinal cord injury should avoid such complex exercises,” Lobo said.
