Exercise Ball Workout Routine

Exercise balls are perfect for toning muscles, improving posture, and increasing agility. They're also used to improve coordination and body awareness.
Exercise Ball Workout Routine

Last update: 07 December, 2018

Exercise balls are becoming increasingly popular. You’ll probably see them in most gyms and training centers. You can even buy an exercise ball and use it at home.

In this article, we’ll provide a workout routine that will help you take advantage of the properties of exercise balls.

Exercise Balls To Get in Shape

There are many different ways to exercise. Workouts and training plans always change, and new elements are added to them. In the case of the exercise ball, it’s not only used to tone muscles, but also to improve coordination and body awareness.

Therefore, it’s used in rehabilitation, in yoga, or when doing crunches. It helps prevent twists or unexpected or violent movements, reduces the chances of injuries, and activates multiple muscle groups at the same time (because it’s an object that doesn’t stay still).

In addition, the exercise ball focuses on concentration and balance, improves posture, increases agility, and tones muscles faster.

Make sure you incorporate the following exercises into your exercise ball workout routine:

Take a look at this article:

6 Metabolism Accelerating Exercises

  1. Bridge


The objective of this exercise is to strengthen the abdominal muscles, hamstrings, and gluteus muscles.

  • Lie on your back on a mat with your hands on your sides.
  • Place your calves on top of the ball and slightly raise your pelvis, forming a bridge.
  • Tighten your buttocks and abdomen when you raise.
  • Lower yourself slowly after 10 seconds.
  • Do 10 repetitions.
  1. Bridge with Leg Lift

This exercise is similar to the previous one, but with some variations. It’s used to strengthen the back of the thighs and buttocks.

  • Starting with a “traditional” bridge, bend your knees, resting your heels on the exercise ball.
  • Raise your pelvis and extend one leg (like if your toe wanted to touch the ceiling).
  • Hold for 5 seconds and rest on the exercise ball.
  • Do the same thing with the other leg.
  • Repeat 10 times per side.
  1. Ball Squat

    ball squat

This squat is used to exercise the legs, buttocks, and back.

  • Stand up straight against the wall.
  • Hold the ball in front of you. You can also extend your arms straight ahead to improve coordination and balance
  • Flex your knees and dip down.

Don’t forget to tighten your abs throughout the exercise. Once you’ve mastered the exercise, the next step is to do this ball squat with a dumbbell in each hand.

  1. Crunches

There are many ways to do crunches with an exercise ball. Let’s begin with the most basic one.

  • Place the exercise ball against a wall so it doesn’t move.
  • Lie on your back on the ball.
  • Spread your legs a bit and rest the soles of your feet completely.
  • Place your hands on your neck and lift your torso. Do 20 repetitions.
  1. Abdominal Extensions

    abdominal extensions

This exercise is used to control and coordinate movements. In addition, you should try to make sure the ball doesn’t move.

  • Kneel with the exercise ball in front of you.
  • Rest both hands on it.
  • Roll it gently so that your body is diagonal to the floor.
  • Do this 20 times.
  1. Plank

reverse lunge

If you don’t like doing crunches, this exercise can easily replace them. It’s pretty intense and its results are extraordinary.

  • It begins the same way as the previous exercise, but instead of resting your hands, place your forearms on the ball.
  • Stretch your body so it’s diagonal to the floor and hold this position for as long as you can.
  • Only your toes should touch the floor.
  • Don’t forget to tighten your abdominal muscles throughout the exercise.
  1. Reverse Lunges

This is the perfect exercise to strengthen leg muscles.

  •  Stand tall with stability ball approximately 2-3 feet behind you.
  •  Balancing on your right foot, place your left shoelace onto the ball behind you.
  • Bend your front leg as you roll the ball away from you with your left foot. Your front leg should go to a 90 degree angle.
  • Pull your back leg in to start position and repeat the desired reps. Switch feet.

7. Dumbbell Flies

dumbbell flyes

This is used to exercise the deltoids as well as to improve coordination and balance. You’ll need two dumbbells in addition to the exercise ball.

  • Lie face down resting your chest and belly on the exercise ball.
  • Bend your legs and rest your knees on the bottom of the ball, with your toes on the floor.
  • Take the dumbbells (one in each hand).
  • Start with both elbows together in front of your torso. Open your arms to align your shoulders with your elbows.
  • Do 20 repetitions.