13 Activities to Do with an Exercise Ball

Would you like to learn some great exercises with exercise balls? It may be difficult to keep your balance at the beginning,  but you'll get used to doing these exercises without any additional support.

Known as the “fitball,” the exercise ball is very popular in gyms.

At first, this was only used for patients who needed rehabilitation after surgery or with joint problems. Few were used in gyms, pilates classes, or training.

Many people now have them at home. In this article, we talk about the best exercises to do with a fitball.

Routine #1

In order to lose weight, have more flexibility and strength, we recommend that you do this routine, at least 2 times a week.

If you are afraid, at first you can lean the ball against the wall or sofa.  With time you will master and not be afraid that it will move when you are about to get on top of it.

You only need the ball and the will to do the following exercises:


  • First, sit on the ball and then lean back to recline.
  • Feet stay supported on the floor with knees bent at a straight angle. The arms are stretched out above your head.
  • Raise hips as high as possible.
  • Repeat 20 times

Arm Flexes

  • Lean on the ball face down and move in such a way that the hips and the lower abdomen are the only points of contact with the ball.
  • Hands on the floor for support and legs are completely stretched out.
  • Then walk with the hands, so that feet and shins are supported by the ball.
  • Flex the shoulders 10 times.


  • Get on your knees and lean over the ball supporting one side of the torso (the knee should be touching the floor.)
  • Lightly elevate the trunk and stretch out the legs.
  • You can stretch the arm that is free in order to balance.
  • Do 20 reps on each side.


  • Stand up and hold the ball with both hands.
  • Point toes toward the side and flex the knees
  • Bring the thighs lower, always keeping the back straight
  • The idea is that the thighs are at the height of the knees.

Routine #2

Once you have completed routine #1, it would be good to increase the difficulty of the exercises with the ball.

By now you should have lost the fear and you will be able to balance better.

Pay attention to the following movements:

Inverse crunch

  • Put the ball close to something that can support you, such as a railing.
  • Lie on your back over the ball and stretch the arms to take hold of the railing.
  • Raise the stretched out legs together, lowering them without touching the floor.
  • You can also do this exercise bringing the knees up to the chest.

Oblique crunch

To make it easier, we recommend doing this close to a wall. This way you will support the feet and you will have more strength.

  • Put your side over the ball (the hip and the side of the thigh should be the only points of contact).
  • Put the hand behind your head and lower the torso to touch the ball.
  • Return to the initial position.

Bridge or iron

We also recommend that you use a wall for support (at least until you are used to this)

  • Place the elbows and the forearms on the ball.
  • Stretch the legs and put the feet on a surface such as a wall.
  • Raise the torso and the glutes (you will end up diagonal to the floor)
  • Stay in this position for one minute.

Routine #3

Back thrusts

  • Stand up and support the upper leg and shin on the ball.
  • With the back straight, flex the left knee and put the right glute towards the back. The ball will also move in that direction.
  • Do this 10 times on each side.

Alternate arm-leg extension

  • Lie face down on the ball, supporting the abdomen. The head should stay in line with the back.
  • Stretch and raise the right leg and at the same time the left arm to keep balanced.
  • Maintain this position and then switch to the left leg and the right arm.

Flying rear ends

You can use weights if you like.

  • Lie face down on the ball, supporting the stomach.
  • Slightly open the legs and let the points of your toes touch the floor.
  • The arms are bent above the head (elbows at a 90-degree angle) at the height of the chest.
  • Straighten the arms at your side (elbows pointed back) then return them to the initial position.


  • Standing up, support the sole of your left foot on the ball with the knee bent. Keep the back straight.
  • Stretch the leg out to the side, making the ball roll.
  • Return to the initial position.
  • Do 10 reps and switch to the other side.

Back hyperextensions

  • Support the lower abdomen and pelvis on the ball. Hold hands out to the side.
  • Knees and tips of the toes should touch the floor.
  • Stretch the legs and the back.  Lift the head up.


  • Sit on top of the ball with legs open, the back very straight and the knees toward the front (toes of the feet are supported on the floor)
  • Open and close the legs as if you would like to burst the ball.


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