Exercise Ball Exercises
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Exercise ball exercises are whole body workouts that get results. Find instructions and videos to do them correctly.

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Exercise balls (aka stability/fitness/ab balls) are a must have in all households.

It doesn't matter how fit (or unfit) you are, there's so much you can do with them.
Click here for more info about exercise balls.

Even if you just sit on an exercise ball for half an hour, you would've worked your core muscles. Remember good technique by sitting upright, with your back neutral (neither overly arched or slouched).

But the most effective uses of stability balls are with whole body exercise ball exercises. The nature of something so simple as a ball, makes using several parts of your body quite simple. However, the exercises are by no means easy!

With good technique and steady improvements, you'll soon strengthen all parts of your body, especially your core (abs, back and hips).

If you're aiming to get a 6-pack, then you'll also have to do fat burning exercises, to burn that belly fat covering your abs. Also make sure you're eating a healthy, balanced diet.

There are literally hundreds of different exercise ball exercises you could do. In time you can explore through them all and really get huge value for money from your exercise ball.

For now, here are my best exercise ball exercises, that'll get you started and give you a good feel for the ball.

Remember, it's not about how many reps you can do, or how fast you do them. Slow, controlled movements with the best technique will keep you injury free and get faster results.

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Exercise Ball Exercises - 6 of the Best

These exercises mainly focus on your abs, but also involve other parts of your body. Start by doing 5-10 reps of each and build up to a maximum of 20 reps in any one set.

Exercise Ball Exercises - Jack-Knife on Ab Ball

  1. Get into the push-up position (arms straight), with the tops of your feet resting on the ab ball.
  2. Bend your knees in towards your chest, rolling the ab ball forward with the tops of your feet.
  3. Keep your arms straight and let your butt go up (lift your body up and forward).
  4. Roll the ab ball back out to your starting position.
  5. Repeat until you complete your reps.

Tips:

  • Exhale as you roll in, inhale as you roll out.
  • Focus on bracing your core and keeping your body balanced with a neutral back.
  • Keep your shoulders above your hands throughout.
  • Vary this exercise by adding a push-up. Go down as you roll in, and push up as you roll out.


Exercise Ball Exercises - Ab Ball Crunch

  1. Sitting on the ab ball, walk both feet forward and roll your body down until the ball's under your lower back.
  2. Keep your feet flat on the floor and thighs parallel to the ground.
  3. Use your abs to lift your upper back 30-45 degrees and slowly come back down.
  4. The ball should remain still throughout the exercise.
  5. Repeat until you complete your reps.

Tips:

  • Exhale as you lift up, inhale as you recover back down.
  • Keep your neck neutral - don't let your chin move up or down.
  • You can place your hands on your chest or beside your head (elbows pointed to the sides).
  • Keep your lower back on the ball throughout.
  • Move your feet close together to make this exercise harder.


Exercise Ball Exercises - Ab Ball Side Crunch

  1. Lie on your right side on the ab ball, legs together and straight, feet against the bottom of a wall.
  2. You should have a diagonal line from your shoulders down to your feet as the starting position.
  3. Place your hands beside your head (elbows pointed to the sides).
  4. Crunch up to the left side, making sure you don't move forward or backward, then come back down to the starting position.
  5. Repeat until you complete your reps.
  6. Repeat on your left side.

Tips:

  • Exhale as you crunch up, inhale as you recover down.
  • Keep your neck neutral - don't bend it to the sides.
  • To make this exercise easier, bend the bottom leg's knee and rest your shin on the floor (keep the top leg straight).


Exercise Ball Exercises - Combined Crunches With Ab Ball

  1. Grip the ab ball between your feet and lie back on to a mat (or soft ground).
  2. Start with a slight bend in your knees, ball just above the floor; hands beside your head (elbows pointed to the sides).
  3. Use your abs to lift your upper back 30-45 degrees and bend your knees up simultaneously, bringing the ball towards your body.
  4. Then slowly come back down to the starting position.
  5. Repeat until you complete your reps.

Tips:

  • Exhale as you lift up, inhale as you recover.
  • Keep your lower back firmly pressed down on the mat throughout.
  • You can vary this exercise by extending your arms straight above your head. Then as you crunch up, pass the ball from your feet to your hands and vice versa on the next crunch.


Exercise Ball Exercises - Ab Ball Pull In

  1. Get into the push-up position (arms straight), with the tops of your feet resting on the ab ball.
  2. Bend your knees down towards the floor, rolling the ab ball forward with the tops of your feet.
  3. Keep your head, arms and upper body still throughout. Don't let your butt go up (no body lift).
  4. Then roll the ab ball back to the starting position.
  5. Repeat until you complete your reps.

Tips:

  • Exhale as you roll forward, inhale as you roll back.
  • Keep your back neutral (don't over-arch or slouch), don't let your hips flop down.
  • Vary this exercise with some rotation. As you roll forward, bring your knees to your right side and back. Then to your left side and back.


Exercise Ball Exercises - 1 Legged Ab Ball Pull In

  1. Get into the push-up position (arms straight), with the top of your right foot resting on the ab ball; left foot in the air with your knee bent forward.
  2. As you bend your right knee down (rolling the ab ball forward with the top of your foot), kick your left leg back.
  3. Keep your head, arms and upper body still throughout. Don't let your butt go up (no body lift).
  4. Then return to your starting position.
  5. Repeat until you complete your reps.
  6. Repeat by switching legs.

Tips:

  • Exhale as you roll forward, inhale as you roll back.
  • Keep your back neutral (don't over-arch or slouch), don't let your hips flop down.

Exercise Pictures

Exercise Ball Exercises - Videos

Enjoy these stability ball exercises! Check out these quality videos for many more exercise ball exercises:



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