Best Exercise Ball Workouts

Exercise Ball Workouts

Exercise ball workouts are great for strengthening ones Core. Core exercises such as the ones done on exercise balls strengthen the muscles in your abs and back. Exercise ball workouts target the rectus abdominis, internal and external obliques, the erector spinae and also the transverse abdominis.

Working with an exercise ball challenges your balance, co-ordination, stability and acts as a great multi purpose workout. I will now give you a couple of very effective exercise ball workouts that will really get you working.

Before you begin, make sure that you do a 5 to 10 minute warm-up session that involves a little cardio.

Exercise Ball Workouts: Back Extension [Difficulty level: 5]

• Place the exercise ball under your lower torso (just under your hips)

• You could either bend your knees or keep them straight

• Now place your hands behind your head and slowly roll down the ball

• Next, you lift your chest off the exercise ball

• Bring your shoulders up until your body is in a  straight line

Exercise Ball Balance [Difficulty Level: 6]

Just as the name suggests, this exercise is all about keeping the right balance. Though it may seem a little strange, when done right, it does wonders for the abs.

• Lie over the exercise ball (position it under your abs or hips)

• Place your hands on the floor with your legs straight and off it

• Hold that position and make sure you pull your abs in for maximum effectiveness

• Next, raise your right hand to your side while ensuring that no part of your body collapses and you do not roll

• Hold that pose for a short time before repeating on the other side.

• Alternate arms and repeat this for around 12 to 16 reps

Exercise Ball Butt Lift [Difficulty Level: 6]

• Lie on the ball with it supporting your head, neck and shoulders

• Also bend your knees so that your body is in a table top position

• While squeezing in your glutes, lower your hips towards the floor without rolling the ball. With your glutes still tight, raise your hips again until you are back in the table top position

• For added intensity, hold the weights on the hips

• Make sure you press with your heels and not your toes

• Repeat this for 12 to 16 reps

Exercise Ball Workouts: Hip Extension [Difficulty Level: 7]

• Lie on your back on the floor

• Prop up your heels on the exercise ball

• Slowly lift your hips off the floor while keeping both your abs and glutes tight

• If you’re looking for something more intense, when doing this workout, take one leg off the ball and hold before lowering yourself down

• Repeat for around 12 to 16 reps

Exercise Ball Workouts: The Ball Twist [Difficulty Level: 8]

• In a push-up position, place your feet on either sides of the exercise ball. Turn your ankles in a way that it shows you hugging the ball with your legs

• Place your hands directly under your shoulders with your hips straight and abs held tightly in

• Next you rotate the ball to either your right or left while at the same time, keeping your shoulders level

• Alternate sides and do this for anything between 12 to 16 reps

These are just a few great exercise ball workouts that you could try out. When you consistently do them the right ways, you will definitely be amazed at the results.