9 Full-Body Workouts You Can Do with an Exercise Ball

Introduction

Working out doesn’t always have to be about lifting weights or using traditional gym equipment. In fact, incorporating an exercise ball into your routine can add an extra level of challenge and help improve your flexibility, balance, and stability. Plus, it’s a fun and versatile tool that you can use for a variety of workouts. Here are nine full-body workouts you can do with an exercise ball.

1. Ball Squats

Start by standing tall with your feet hip-width apart and the exercise ball between your lower back and the wall. As you exhale, lower your body by bending your knees, keeping your back pressed against the ball. Lower yourself until your thighs are parallel to the floor, then push back up to the starting position.

2. Plank Rollout

Start in a plank position with the exercise ball under your forearms. Slowly roll the ball forward while keeping your core engaged. Roll out until your arms are straight and your body is in a straight line from head to heels. Use your core to pull the ball back to the starting position.

3. Hamstring Curls

Lie on your back with your feet on top of the exercise ball. Raise your hips and engage your glutes. Slowly bend your knees, rolling the ball inwards towards your body. Pause, then roll the ball back out to the starting position.

4. Ball Bridges

Lie on your back with your knees bent and the exercise ball under your feet. Slowly lift your hips towards the ceiling, squeezing your glutes at the top. Pause, then lower your hips back down to the starting position.

5. Ball Pushups

Place the exercise ball under your hands and get into a pushup position. Lower your body towards the ball while keeping your core engaged and your elbows close to your body. Push back up to the starting position.

6. Stability Ball Wall Squat

Stand tall against a wall with the exercise ball between your lower back and the wall. Slowly walk your feet out and bend your knees until your thighs are parallel to the floor. Hold this position for 20-30 seconds, then push back up to the starting position.

7. Back Extensions

Lie facedown with your hips on top of the exercise ball and your hands behind your head. Keep your feet on the floor for stability. Slowly lift your chest off the ball, squeezing your back muscles at the top. Lower yourself back down to the starting position.

8. Abdominal Tucks

Start in a pushup position with your feet on the exercise ball. Engage your core and bring your knees towards your chest, rolling the ball under your feet. Pause, then straighten your legs back out into the starting position.

9. Russian Twists

Sit on the exercise ball with your feet flat on the floor. Lean back until your core is engaged and your back is at a 45-degree angle. Hold a weight or medicine ball in front of your chest and twist to the right, bringing the weight towards the floor. Twist to the left, bringing the weight towards the floor on the other side. Repeat for your desired number of reps.

Conclusion

Incorporating an exercise ball into your workouts can add variety and help improve your overall fitness level. With these nine full-body workouts, you’ll be able to target different muscle groups while challenging your balance and stability. Give them a try and see the difference it can make in your routine!