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8 Exercise Ball Workouts You Should Be Doing

exercise ball workout

With so much hype buzz around High Intensity Interval Training (HIIT), expensive gym memberships, and trendy fitness style groups, it’s easy to forget how simple working out at home can be.  Old school tools such an exercise balls have been stuck with out of date labels that are misrepresented as “old” or not challenging enough.

Too many people associate exercise balls with their granny’s yoga classes and boring crunches.  But if you’ve ever used it in a real workout, you know better.  By performing your typical exercises on an unstable surface, you are able to get a more challenging workout for your larger muscle groups as well as engage the small supporting muscles.  

If you are not doing these stability ball exercises then rethink your workout.  Order this awesome best quality exercise ball and get to improving your workout routine as soon as possible!  They might look easy, but you will definitely get that “day after” soreness you love!  

This is some of the best information from the huffingtonpost.com  Check it out!

Wall Squat

  • Place the exercise ball between an empty wall and the middle of your back while standing with your feet flat on the floor, shoulder-width apart.  Lean into the exercise ball so that it is supporting your weight.
  • Keeping your chest tall, hands clasped in front, slowly lower into a squat position.  Keep your upper thighs parallel to the floor and do not extend your knees beyond your toes.
  • Engage your core muscles and press your weight into the exercise ball.  
  • Slowly roll back up into a standing position to complete 1 rep.

20 Reps

(Image Credit -Damon Dahlen/Huffington Post)

Single-Leg Wall Squat

  • Start with the ball between the wall and your back leaning slightly into the ball for balance.
  • Lift your left foot, extending it in front of you with your knee locked.  While maintaining your balance, slowly lower into a squat position making sure your hips stay aligned and keep most of your weight on your left leg.
  • Return to the standing position, but keep your right leg extended out.  
  • Do 5 reps with the right leg and 5 reps with the left leg.

10 reps Total

(Image Credit -Damon Dahlen/Huffington Post)

Balancing Reverse Lunge

  • Put the exercise ball on the ground behind you, and lift your right foot putting your toe on the ball.  Stand with your core engaged and put your hands on your hips for balance.
  • Perform a slow lunge into your left knee (remember not to bend past your toe).  While moving down, extend your right leg farther back effectively making the exercise ball roll away from you to complete your lunge position.  Reach as far back with your leg as you can.
  • Using your left thigh and core muscles, push your weight back up into the starting position to complete 1 rep.  
  • Perform 10 reps with the right leg and 10 reps with the left leg

20 Reps Total

(Image Credit -Damon Dahlen/Huffington Post)

Balancing Push-up

  • Place the exercise ball on the floor behind you and stretch out into a plank position.  Place your feet on the top of the ball and have your hands directly beneath your shoulders.
  • Maintaining your balance on the ball, perform a push-up while keeping proper push-up form.  If this move is too difficult, you do not have to go all the way down, just go as far as you can and build from there.
  • Tip: If you have trouble keeping your balance on the ball, widen your feet to take up more surface area on the ball and steady yourself.

10 Reps

(Image Credit -Damon Dahlen/Huffington Post)


  • Begin in the same position you would use for a balancing push-up, and roll the ball slightly forward so your shins are resting on it rather than your feet and ankles.
  • Engage the abdominals, pulling the belly button toward the spine, and drive your hips directly up into the air (with control!) while keeping both arms and legs straight. Once your core has pulled your hips as high as they can go, slowly lower back to the starting plank position for one rep.
  • Note: If this move feels a little too advanced, try the modified version:  Pull your knees into your chest and back out again engaging your core muscles.

15 Reps

(Image Credit -Damon Dahlen/Huffington Post)

Ball Pass

  • Lie flat on the floor with both your legs out straight and arms reaching straight overhead while holding the ball in your hands.
  • Engage your abs and lift both the hands and feet an inch or two from the floor. Bring your hands with the ball over your head towards your feet while at the same time bringing your feet towards your hands.  Pass the exercise ball from your hands to your feet.  Your body should be in a V position.
  • Lower both hands and feet to an inch or two above the mat, keeping your core engaged.
  • Lift both arms and legs together again, transferring the ball back to the hands. Lower to the original position, both hands and feet still hovering above the floor, to perform one rep.

20 reps

(Image Credit -Damon Dahlen/Huffington Post)

Balancing Oblique Crunch

  • Kneel next to the exercise ball, and carefully place it on your left side in the space between your ribcage and your hip. Stagger your feet on the floor the more space between them, the more stable you will feel.
  • Engaging your core, place your hands behind your head with elbows in line with the ears, and slowly crunch your upper body up and over toward the right hip, keeping the lower body stationary.
  • Slowly lower to the starting position to complete one rep.

20 Reps

(Image Credit -Damon Dahlen/Huffington Post)

Glute Bridge to Hamstring Curl

  • Lie flat on the floor with the exercise ball resting beneath your calves. Place your arms down by the sides on the mat for added stability.
  • Engaging your core and glutes, lift the hips into a bridge position.
  • Maintaining that bridge height, bend the knees and roll the feet in toward your booty by tightening the hamstrings.
  • Carefully extend the legs back into the standard bridge position, and lower the hips back down to the floor for one rep.

20 Reps

(Image Credit -Damon Dahlen/Huffington Post)

Like working out with exercise balls?  The Survival and Cross Exercise Ball comes with an eBook style workout guide with your purchase.  Get yours here for 18% off using code  446X846U on Amazon.com!  Click Here


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