13 Easy But Effective Exercises You Can Do With An Exercise Ball

8 + 5 Easy But Effective Exercises You Can Do With An Exercise Ball

Easy But Effective Exercises You Can Do With An Exercise Ball –  Want to learn some great exercises that you can do with a practice ball? Although it may be even more difficult to keep your balance, in the beginning, you will get used to these exercises after a while that you will also be able to perform them without additional support. The practice ball is especially popular in gyms.

Initially, these types of balls were used solely for physical therapy or to help people rehabilitate after surgery or in the case of joint problems. Once upon a time, these types of balls were also used in the gym, during pilates classes or just for sports.

Nowadays, a lot of people themselves have such a ball at home. Therefore, in this article, we want to share some of the best exercises you can do with a practice ball.

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Routine 1

In order to lose weight and become leaner and stronger, we recommend performing this routine, at least twice a week.

If you’re a little scared, you can even throw the ball to the wall or bench. With a little practice, after a while, however, you will not be afraid that the ball will move when you sit on it.

To execute these exercises, you only need an exercise ball and a little willpower.

Stomach muscles

  • Sit down on the ball and lean back with your back.
  • Keep your feet firmly on the ground and your knees bent at a 90-degree angle.Keep your arms stretched above your head.
  • Then push your hips as far as you can up.
  • Do it twenty times.

Stomach muscles exercise ball

Arm muscles

  • Sit down on the ball with your face down. Try to position yourself in such a way that only your hips and lower abdomen are in contact with the ball.
  • Hold your hands on the ground to support and stretch your legs completely.
  • Then move your hands forward so that the ball ends up under your feet and shin.
  • Then do ten push-ups in this attitude.


  • Sit on your knees and then lean on the ball with one side of your torso (your knee should still be on the ground).
  • Then raise your buttock slightly and stretch your legs.
  • You can use your free arm to keep your balance.
  • Make twenty repetitions on each side.


  • Stand upright and hold the ball with both hands.
  • Turn your toes outwards and bend your knees.
  • Pull your buttocks down. Keep in mind that your back remains straight.
  • The idea is that your buttocks are in a straight line with your knees at one point.

Must Read – 9 Simple But The Best Exercises For Perfect Buttocks

Routine 2

Once you have mastered your routine 1, it would be wise to start with some exercises that are just a little more difficult.

 By this time you should have come across your fear and you will be better able to keep your balance while doing the exercises.

Note the following movements.

Inverted crunch

  • Put the ball next to something that can help keep your balance, such as a table.
  • Lay on your back on your back, stretch your arms and grab the table.
  • Also, stretch your legs and lift them at the same time. Then lower them again without touching the floor.
  • You can also do this exercise by pulling your legs to your chest.

Slanting crunch

  • To make this exercise a little easier, we recommend doing it next to the wall. In this way, you will support your feet and you will have more power.
  • Lay on your side on the ball (only your hip and the side of your thigh should be in contact with the ball).
  • Hold your hand behind your head and lower your torso until it touches the ball.
  • Then go up to the starting position.

The bridge

  • Also for this exercise, we recommend using a wall (until you get used to the exercise).
  • Put your elbows and forearms on the ball.
  • Raise your legs and hold your feet against the wall.
  • Then lift your torso and buttocks (leaving you diagonal with the ground).
  • Keep this attitude at least one minute.

Routine 3

Back muscles

  • Stand upright and lean with your upper leg and shine against the ball.
  • Hold your back straight, bend your left knee and push your right car to the rear.The ball will also move backward.
  • Do this ten times on each side.

Alternate arm-leg stretching exercise

  • Lay your face down on the ball, hold your belly against the ball. Your head should be in a straight line with your back.
  • Then stretch your right and lift your right leg and left arm at the same time to keep your balance.
  • Hold this post for a few seconds and then do the same with your left leg and right arm.

Alternate arm-leg stretching exercise on a exercise ball

Arm muscles

  • If you want, you can use weight for this exercise.
  • Lay your face down on the ball, hold your belly against the ball.
  • Spread your legs apart and turn your toes towards the ground.
  • Keep your arms at the height of your breasts at a 90-degree angle above your head.
  • Then stretch your arms toward them (with your elbows facing backward) and then put them back into the starting position.


  • Stand upright, put your left foot on the ball with your knee bent. Keep your back straight.
  • Then stretch your leg to them, so that the ball rolls towards them.
  • Then roll back to the starting position.
  • Make ten repetitions on each side.

Back muscles

  • Go with your lower abdomen and pelvis lying on the ball. Raise your arms to them.
  • Put your knees and the tips of your toes on the ground.
  • Raise your legs and keep your back straight. Then lift your head up.

Sit down

  • Sit on the ball with your legs wide apart, bend your back very straight and your knees (you only stand with your toes on the ground).
  • Then open your legs open and close as if you try to let the ball go.


8 + 5 Easy But Effective Exercises You Can Do With An Exercise Ball – Which of the listed ball exercises were your favorite? Let us know why and your opinion. Let us know your feedback below on how you think you can use this information to help you in what you are doing, it means a lot to us and remember to hit the share button if you enjoyed this and found it helpful (we would appreciate that) because to us this makes the world a healthier and better place.