Exercise Ball Workout

You may have seen exercise balls lying around the gym, but you may not know how to use exercise balls.  

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Following are the popular Fitness ball exercises workouts,

Seated wall roll

Seated wall roll is best for Quadriceps, hamstrings and buttocks. You stand back to the wall, take 1 feet distance between legs. place the ball between your lower back and the wall. Squat, let the ball roll along your back by Squating, come in sitting position, then return to starting position.  

Lying Leg Extension on the Exercises Ball

Get in a bridge position on the ball with head and neck supported.  Put the weight in your right foot as you extend the left leg.  Lower and repeat on the other leg for 1-3 sets of 10-16 reps on each leg. 


Trunk extension

Trunk extension is good for lower back  for doing Trunk extension sit down on your knees and cover loosely  your upper body over the ball, with your arms lightly hugging the back of the ball or with your hands behind your head. Lift your chest off the ball.  

Exercises Ball

Dips Sit on the ball with hands next to the hips.  Press the hips up and in front of the ball slightly, find your balance and bent the elbows as you lower into a tricep dip.  Press into the ball to push back up for 1-2 sets of 10-16  reps.  


Core crunchers

Core crunchers is best for Abs and core muscles  Sit on knees, bending the waist, rest your elbows on the ball.  Roll the ball forward squeezing your abs until your upper body and thighs form a straight line.   

Butt Lift

Lie on the ball with the head, neck and shoulders supported, knees bent and body in a table-top position.  Lower the hips towards the floor without rolling on the ball.  Squeeze the glutes to raise hips until body is in a straight line like a bridge.  Hold weights on the hips for added intensity and make sure you press through the heels and not the toes.  

Instructions for Safety

Listen to your body and use a little common sense while Fitness ball exercises workouts.

When sitting on the ball, your hips and knees should be bent at approximately 90 degrees.

in case of pregnancy and any medical condition, kindly consult your physician.

be careful in early stages.

Begin with the easiest skills first, and read all instructions carefully before performing.

Pay close attention to specific guidelines for low back and pelvic positioning when noted.

do not repeat strength exercises more than 10 times.

discontinue the ball exercises workouts in case of any discomfort and consult an expert.


Medicine exercise balls- Medicine ball is also called as med ball, or fitness ball is a heavy ball, roughly the size of a volleyball or a basketball.

Pilates Exercise Ball- When Exercise balls are used in Pilates it is called as Pilates exercise ball.

Yoga Exercise Ball- When Exercise balls are used in yoga it is called as yoga ball exercise.

Some of  the popular Fitness ball exercises workouts

Exercise ball – fitness ball

Exercise Ball Workout

Medicine Ball Pilates ball Yoga ball


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