Are you looking for a new way to spice up your workout routine? Look no further than the exercise ball! This versatile piece of equipment can help you target muscles you didn’t even know you had. Check out these 35 super-effective moves:
- Ball Crunches
Target your abs and improve your balance with this classic exercise. Sit on the ball with your feet flat on the floor, then lean back until your lower back is supported by the ball. Keeping your hands behind your head, crunch up towards the ceiling, exhaling on the way up. Lower yourself back down and repeat.
- Push-ups with Feet on Ball
Take your push-ups to the next level by placing your feet on the ball. Start in a plank position with your hands on the floor and your feet on the ball. Do a push-up, then roll the ball towards your hands and do another push-up. Repeat for the desired number of reps.
- Wall Squats with Ball
Strengthen your legs and glutes with this exercise. Place the ball between your lower back and a wall, then squat down until your thighs are parallel to the floor. Push back up to standing and repeat.
- Hamstring Curls
Lie on the floor with your heels on the ball, then lift your hips up towards the ceiling. Keeping your hips lifted, bend your knees and pull the ball towards your hips with your feet. Extend your legs back out and repeat.
- Russian Twists
Strengthen your obliques with this twisty move. Sit on the ball with your feet flat on the floor and your knees bent. Hold a weight or medicine ball in front of your chest, then twist your torso to the left and tap the weight on the floor. Twist to the right and tap the weight on the floor. Repeat for the desired number of reps.
- Plank with Feet on Ball
Take your planks up a notch by placing your feet on the ball. Start in a plank position with your forearms on the floor and your feet on the ball. Keep your body in a straight line and hold for the desired amount of time.
- Ball Leg Lifts
Target your lower abs with this move. Lie on your back with your legs straight up in the air and the ball between your ankles. Lower your legs down towards the floor, then lift them back up to the starting position. Repeat for the desired number of reps.
- Pike Rollouts
Strengthen your core with this challenging move. Start in a plank position with your shins on the ball. Keeping your legs straight, roll the ball towards your hands while lifting your hips up towards the ceiling. Roll the ball back out to the starting position and repeat.
- Wall Sit with Ball
- Medicine Ball Slams
Get out any pent-up frustration with this explosive move. Hold a weighted ball above your head, then slam it down on the floor as hard as you can. Pick it back up and repeat for the desired number of reps.
These are just a few of the many ways you can incorporate the exercise ball into your workouts. Get creative and see where it takes you!
But wait, there’s more! Check out this printable exercise ball workout chart:
And don’t forget to mix up your routine with other equipment like dumbbells, resistance bands, and kettlebells. Keep challenging yourself and you’ll see results in no time!
