How to Exercise on the Ball

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Enter your Height, Weight, Gender & DOB here.

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Using an Exercise Ball is a great for increasing muscle strength, flexibility and balance.

The exercise ball encourages proper posture and adds variety to your exercise routine for a total-body workout. Also the curved surface of the exercise ball helps support the back during stretching.

What do you mean you don't have a ball? Maybe you are interested in products to specifically to exercise your abs?

Whatever, but before you do anything be sure to bookmark this page for future reference, tell your friends about us and please give us your feedback and you will receive a FREE gift right away.

Because exercise balls are the safest and most effective training device for improving muscle tone and strength in the abs and low back. When on the exercise ball, your stabilizer muscles in your torso must work to keep you upright.

It is important to know that most of these exercises we show you here are advanced and should only be performed by experienced exercisers.

If you have experience go ahead and get on the ball. If you don't know what you're doing, then learn from instructional videos, fitness guides or even DVD's that can teach you how to properly exercise.

Ball Sizes

 

Your Height

Ball Diameter

 
 

5' 0" to 5' 6"

55 cm

 
 

5' 7" to 5' 11"

65 cm

 
 

6' 0" to 6' 3"

75 cm

 

Your Weight

Activity Level

Ball Size in Kg

100 lbs to 175 lbs

Novice

2 to 3 kg (4.4 to 6.6 lbs.)

100 lbs to 175 lbs

Fairly Active

3 to 4 kg (6.6 to 8.8 lbs.)

100 lbs to 175 lbs

Regular Exerciser

4 to 5 kg (8.8 to 11 lbs.)

175 lbs and above

Novice

3 to 4 kg (6.6 to 8.8 lbs.)

175 lbs and above

Fairly Active

4 to 5 kg (8.8 to 11 lbs.)

175 lbs and above

Regular Exerciser

5 to 6 kg (11 to 13.2 lbs.)

Anyhow, here are key exercises using some weights. Just make sure you warm up before you begin -and stretch after the workout.

Do 2-3 sets of 12-16 repetitions of these exercises, resting about 30 seconds in between. Start with a lighter weight the first time you do this workout as the movements will be harder using the exercise ball. Now come on get on the ball!

One-Legged Deadlift!
Stand with one foot on the ball, standing leg slightly bent, dumbbells in front of thighs.  Keeping shoulders back, back flat and abs in, tip from the hips and bring weights down to knees, hands close to thighs.  Contract your glutes and hamstrings to pull your torso back up.  Switch legs and repeat.

 

Chest flyes with leg raise!
Lie on ball holding dumbbells straight up, palms facing in.  Extend one leg and, keeping it extended, lower arms down to chest level.  Contract chest to pull arms back to starting position.  Keep the leg extended throughout the set, switching legs for each set.

Hamstring Rolls!
Lie on the floor and place heels on the ball.  Squeeze glutes and lift hips until your body is in a straight line.  Contracting the hamstrings, press the heels into the ball and roll it towards you while keeping the glutes and abs tight (don't sink in the middle!).

Seated lateral raise with hip flexion!
Sit on the ball with dumbbells at sides.  Lift one foot off the ground and, keeping it lifted, raise arms out to the sides to shoulder level, elbows slightly bent and wrists straight.  Lower arms and repeat, keeping leg lifted throughout the set.  Switch legs for each set.

One-legged lunge!
Stand a few feet away from a ball (prop it against a wall for more stability) and place one foot on the ball in a split stance.  Slowly bend front knee and lower hips towards the ground, keeping knee behind the toe and back straight.  Squeeze the glutes and hamstrings to come up and repeat, switching legs for each set.

Oblique lift!
In sidelying position on the ball with leg bent, fists on the temples, tighten obliques (muscles around the waist) and lift torso off the ball, pulling the ribcage toward the hip.  Repeat and switch sides.

Pushups!
Place toes, shins or knees on the ball, hands on the floor a little wider than shoulders.  Keeping abs tight and back flat, slowly bend elbows and lower torso, stopping when elbows are 90 degrees.  Push up to starting position and repeat.

Bent over rows on one leg!
Bend torso parallel to floor, back flat and weights straight down.  Extend one leg and prop toe on the ball and bend elbows, squeezing the back to pull weights up to torso level.  Lower arms and repeat, keeping leg extended.  Switch legs for each set.

Squat with leg extension!
Place ball on a wall directly behind mid-lower back.  Lean against the ball (slightly) and bend knees, lowering the body until knees are at 90 degree angles.  At the bottom of the movement, extend one leg out, hold and lower, pushing back to starting position.  Alternate legs with each repetition.

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Exercise Ball