The Most Effective Exercise Ball Workout Moves

smiling woman with exercise ball

Got a new exercise ball but don’t know what to do? No probs, we got your back! Here, we outlined top-notch stability ball exercises with a fitness ball to slay your body. Let’s have a ball!

It’s crucial to understand how versatile an exercise ball is. It’s a perfect full-body trainer to improve men’s and women’s health. Train your back, core, arms, and legs with this tremendous exercise equipment. Fitness balls are perfect for beginner and advanced athletes. You can use exercise balls at your home gym, office, therapy sessions, yoga or pilates classes, and more.

Best Exercise Ball Workouts Worth Trying

Core Exercises

Stability Ball Knee Tuck

1. Bear Plank

Such exercise is an excellent core trainer for those who are looking for improved plank workouts. It’s also called knee tuck with a stability ball. Place the ball on the mat. Start from the plank position and with your arms straight.

Place your feet on the ball. Contract your core and pull your knees forward. Keep the hips level. Extend knees back and go back to the plank position. Repeat 10-12 times per set.

V-Sit Exercise Ball

2. V Sit

As its name implies, here your body forms a V shape with the help of an exercise ball. Lie on the mat with your face up. The stability ball is under your ankles. Lift your torso and point your arms to the feet.

While you up, the body forms a V shape with your hips on the mat. Return to start. After a few reps, you’ll see the exercise is a core killer. Repeat 10-12 times per set.

Stability Ball V-Pass

3. Ball Hand Off / V-Pass

Lie on your back with arms and legs straight. The stability ball is over your head. Hold the ball with both hands.

Lift your arms and legs with the ball. Handoff the ball to your feet so the gear is between your ankles. Only butt and hips are hitting the floor. Lower your arms and legs. Now the exercise ball is at the bottom. Next time you lift up, you’ll transfer the ball to the hands again. Pass the ball back and forth from the top to the bottom. Repeat 6-10 times and check the proper position.

Hanging Leg Raises with Stability Ball

4. Hanging Leg Raises

Get your lower abs trained with this workout. You need a pull up bar for the exercise. Place the ball on the floor between your feet. Lift your legs straight with the exercise ball. Then return to the starting point. Repeat as many times as possible.

Russian Twist on stability ball

5. Russian Twist

Another efficient core stability ball exercise. It aims to train your obliques and transverse abdominis.

Place the stability ball on the mat. Position your back and shoulder blades on the ball. Keep your feet flat on the floor. Make sure you bend your knees at a 90-degree angle and the thighs are parallel to the ground. Contract your core and get your hips extended. There’s a straight line from your head to the knees.

Your arms extended straight over your chest and your palms are put together. That’s a starting position.

Start twisting your torso while lifting one shoulder from the exercise ball. Check if hips are still parallel to the floor. Get back to the starting position. Repeat with rotation to the opposite side and lifting another shoulder. 10-12 reps per set is enough.

Single Leg Hip Thrust on Stability Ball

6. Single-Leg Hip Thrust

That’s a solid core trainer for those who crave a tough workout. It’s also beneficial for hamstrings and glutes while lifting one leg at a time. Here, exercise balls play a significant role as a pivot point.

Get down flat on the floor with your face up and arms straight. Place the exercise ball under the feet. Make sure your knees create a 90-degree angle.

Lift your left leg straight while the right leg is on the ball. Keep your glutes tight and lift hips off the floor. Squeeze your core to form a straight line from your head to the knees.

Make a pause when lifting the leg. Get you back down on the mat slowly. Repeat 10-12 times, then switch the legs. Lift your right leg while the left leg is on the stability ball.

Stability Ball Deadbug

7. Deadbug

The core is engaged here to keep your back in a proper position while raising your legs and arms.

Get down flat on the floor with your face up and arms extended straight. Make a 90-degree angle with your legs. Hold the stability ball between your hands and knees. That’s a starting position.

Hold the ball with your right hand and left knee. Squeeze your core and start lowering your left arm and right leg so they are straight parallel to the floor. The lower back is pushing into the floor.

Return to the starting point and repeat the exercise with the other side. Repeat 6-10 times each side while alternating the sides.

Upper Body Exercises

Standing Plank on exercise ball

8. Standing Plank

One of the standard plank alternatives for advanced athletes. Place the ball on the mat. Rest your elbows and forearms on the stability ball. Get your legs extended straight behind you and hold the plank position as long as possible. Start with 5-10 sec per set and extended gradually to 30 sec.

Push Ups on stability balls

9. Push Ups

Stability balls are game-changers in this upper body workout. Get on the ball with your face down so your hands and feet are touching the floor. Start moving forward so the shins are placed on the exercise ball. That’s your starting position.

Make sure the arms are parallel to the floor with a push-up position. Squeeze your core and lower your torso to the ground. Return to the starting point. Repeat 6-10 times per set.

Shoulder Raises on exercise ball

10. Shoulder Raises

What a great exercise to rest your back and shoulders after a tough working day at the computer.

Place a stability ball on the mat. Lie on the ball with your face down. The stomach touches the ball while the legs extended. The toes are hitting the floor for better stability. Squeeze your core to create a straight line from your head to the heels. The arms are resting with hands in fists. Brace your shoulder blades down. That’s a starting position.

Raise your arms in front of you without moving the shoulders up. That’s an “I” position. Get your arms down to the floor.

Raise your arms to the sides of the body. That’s a “T” position. Get your arms down to the ground. Repeat 10-12 times with position alterations.

That’s a great exercise for a beginner to train their shoulders and mid-back. For more advanced sportsmen, use dumbells in your hands.

Stability Ball Back Extension

11. Back Extension

Get a stability ball to bring back muscles into action. Position your stomach and hips on the ball. Legs are extended straight behind you, toes are touching the floor.

Hold the ball with your hands for support. Lift your chest with your hands behind the head. Make a pause for a second and get back to the starting position. Repeat 10-12 times per set.

In the case of slipping, place your feet against the wall.

Back Extension and Twist exercise ball

12. Back Extension and Twist

That’s an advanced version of the previous exercise. Get to the starting point as with the regular back extension on the ball. Make sure the legs are extended, hands are behind your head, and the elbows are wide.

Raise your head and shoulders and start rotating your torso to the left. Get back to the straight position but don’t lower your arms. Do the same thing to the right side and then get back again. Repeat 6-10 times alternating the sides.

Ball Tricep Dips with stability ball

13. Ball Tricep Dips

Fire up your tris with the workout. Sit on the stability ball. Bend your knees with a 90-degree angle and thighs are parallel to the ground. The legs are hip-width apart.

Position your hands on each side of your hips. Move your hips forward so they are in front of the exercise ball with the feet flat on the floor.

While your hands are on the ball, they provide support and stability. Fingers face your back for a proper push-up position. Start bending the elbows and perform tricep dips. Get back to the starting point at the end of the set. Repeat 6-10 per set.

Roll Out with stability ball

14. Roll Out

Check out this multitasking workout with a swiss ball. It aims to develop your arms and core.

Kneel on the mat and place an exercise ball in front of you. Place your hand on the ball with palms down. Start pushing the stability ball forward so the triceps are resting on the gear.

While pushing, the legs get extended and knees are on the floor. Contract your abs for proper position and move ahead. Get back to the starting point. Repeat 6-10 times per set.

Lower Body Exercises

Overhead Ball Squat

15. Overhead Ball Squat

A stability ball adds versatility to traditional squats. Extra weight while keeping your body straight engages your deltoid muscles and shoulders.

Place your feet flat with a hip-width apart. Hold the exercise ball with your hands. Lift your arms and shoulders. Squat without moving your knees. Keep the upright position of your torso. Get back to the starting point. 10-12 reps per set is great.

Exercise Ball Wall Squat

16. Ball Wall Squat

Another squat extension with stability balls involved. You can use a medicine ball instead. The workout targets glutes, hamstrings, and quads.

Position your legs hip-width apart. Place the ball between your back and the wall. Make sure the feet are set slightly in front of the body.

Start bending your knees to squat until the thighs are parallel to the ground. Make a pause for a sec and push up to get back to the initial position. Hit 6-10 reps per set first.

For more advanced athletes, use dumbells to add some weight.

Hamstring Curl with stability ball

17. Hamstring Curl

This exercise is a fascinating glute and core trainer. Get down on the mat with your face up. Place your feet on the exercise ball with your hips lifted. The upper back is touching the mat.

Keep your abs and glutes tight. The arms are stretched along the body for better stability. You’ll feel wobbly at first but you’ll get the hang of it.

Start rolling the exercise ball with your feet and knees bent. Make a pause for a second and then straighten the legs back. Make such moves 10-12 times for each set.

Lunges on a Ball

18. Lunges on a Ball

One of our favorites to kill the lower body. Get the standing position while the stability ball is behind you. Place one leg on the top of the ball. Step out with another foot 6 inches forward. Bend the knees in a lunge position.

The front knee doesn’t go over the toe line. Use a chair for better stability. Make 8-10 reps on one foot, then switch the legs.

Exercise Ball Hip Thrust

19. Ball Hip Thrust

Another excellent hip thrust to slay your glutes. Get on the mat with your face up. Place the stability ball behind so the upper back presses it. The knees are bent, the feet are flat on the floor, the hips are lifted. Place your arms on the sides of the head.

Start lifting the hips making a 90-degree angle. Make a pause for a second or two. Contract your core and glutes while performing the workout. Repeat 10-12 times per set.

Exercise Ball Glute Bridge

20. Ball Glute Bridge

No doubts, glute bridges are ace booty trainers. And stability balls make the workout even more efficient.

Lie down on the mat with your face up. The arms are stretched by the sides of the body. Put your feet on the swiss ball with the knees bent at 90 degrees.

Lift your hips pushing the feet, upper back, and hands. The abs and glutes are contracted when performing the exercise. Try not to move your upper back and shoulder while lifting the hips. Make these moves 10-12 times per set.

Reverse Extension with exercise ball

21. Reverse Extension

That’s a tough exercise that is extremely effective so it’s worth trying. Place your chest on the stability ball. Fingers and tips are resting on the mat. Start rolling forward to place the hands under the shoulders. The hips are touching the ball.

Put your feet together and contract your abs and glutes. Raise both legs to make a straight line along the body. Make a pause for a second or two. Then get back to the starting point. Repeat 6-10 times per set.

man doing squats with exercise ball

Stability Ball Exercises Explained

An exercise ball – fitness ball, swiss ball, yoga ball – is a paramount piece of equipment when it comes to working out at home or gym. You’re able to do the whole-body training with this single gear.

We made up a list of stability ball exercises that may come in handy. They target the core, upper, and lower body. Check out these 20+ exercises to bring a variety into your workouts.

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