Learn how to use an exercise ball for core, balance, strength and mobility, with practical guidance for controlled training sessions.
An exercise ball is a versatile training tool for core, leg, shoulder and mobility exercises. Its unstable surface encourages controlled movement and active posture throughout a session.
Exercise balls are large, air-filled balls used for strength work, balance drills, mobility exercises and low-impact movement. You can sit on the ball, support part of your body on it or position it between limbs. Select a size suited to your height and the exercise, and keep the inflation firm enough for stable control.
Check the ball for damage and use it on a clear, non-slip surface. Keep your feet firmly grounded during seated movements and perform each repetition slowly. If you are new to the ball, practise near a wall or another secure support and stop if you cannot maintain control.
58 exercises
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Back extensions target extending the back and aligning the upper body with the lower body. The latter is also a function of the glutes and hamstrings, comparable to a deadlift. Performing the exercise on a stability ball places the emphasis on extending the back and therefore also on engaging the er
The Back Extension on Exercise Ball is an effective exercise for strengthening your lower back muscles while also working on your balance and stability. This exercise offers a unique combination of muscle strengthening and core stabilization, making it an excellent choice for a well-rounded fitness
Back extensions target extending the back and aligning the upper body with the lower body. The latter is also a function of the gluteal muscles and hamstrings, similar to a deadlift. Performing the exercise on a stability ball places greater emphasis on extending the back and therefore also on engag
The (Ab) Crunch is one of the best-known exercises for the abdominal muscles. The rectus abdominis (the basis of the 'six-pack') draws the sternum toward the pelvis by rounding the back. The obliques on the sides stabilize the core by resisting lateral tilting and rotation. The transversus abdominis
The Barbell Seated Twist on Exercise Ball is a dynamic exercise that focuses on strengthening and toning your core while also improving your balance and stability. By combining a twisting movement with a barbell and using an exercise ball, this exercise offers a unique challenge that benefits both y
The Bent Knee Lying Twist on a stability ball is an exercise for strengthening your core and improving spinal flexibility. This exercise combines the benefits of a traditional lying twist with the additional challenge of balancing on a stability ball, creating a more intense core workout. Execution
The so-called Bird Dog is intended to bring the thigh into alignment with the torso. This is a function of the gluteal muscles, hamstrings, and erector spinae. It is somewhat comparable to a stiff-legged deadlift. In this exercise, only the leg is brought into alignment with the torso rather than th
The chest stretch with an exercise ball is a fantastic way to stretch and strengthen your chest muscles. This exercise offers a unique combination of stretching and strengthening, allowing you not only to build muscle but also to improve your flexibility and range of motion. Execution Find an op
The crunch with legs on a stability ball is an effective abdominal exercise that targets the core muscles while also improving stability and balance. This variation of the traditional crunch adds an extra challenge through the stability ball, activating the deeper abdominal muscles more. Execution
The (abdominal) crunch is one of the best-known exercises for the abdominal muscles. The rectus abdominis (the basis of the 'six-pack') draws the sternum toward the pelvis by rounding the back. The oblique abdominal muscles at the sides stabilize the core by resisting lateral flexion and rotation. T
The crunch on a stability ball is an effective abdominal exercise that focuses on strengthening your core. The instability of the ball challenges your muscles more, resulting in a more intense workout. Execution Find a stability ball and lie with your back on the ball. Make sure your feet are fl
The push-up is a well-known compound exercise for the upper body and core muscles. Because of the plank position, the muscles in the lower back, glutes, and legs (especially the hamstrings) must work to keep the back and legs aligned. These muscles therefore mainly have a stabilizing function, as th
This exercise combines a biceps curl with an overhead extension while sitting on a stability ball. It is a fantastic way to train both your arms and core, with an extra focus on balance and stability. Execution Sit on a stability ball with your feet flat on the floor, approximately shoulder-widt
Dumbbell flyes are an effective exercise for isolating and strengthening the chest muscles. This exercise not only helps build muscle mass but also improves shoulder flexibility. Execution Lie on a flat bench with a dumbbell in each hand. Hold the dumbbells above your chest with a slight bend
The Dumbbell Incline Fly on an Exercise Ball is an effective exercise that targets the chest muscles with a unique twist. The instability of the ball additionally challenges your core and balance, leading to a more intensive workout. Execution Find a stable exercise ball and select a pair of dum
Introduction: The Dumbbell Incline Press on a stability ball combines strength training with a balance challenge. This exercise not only strengthens your chest muscles but also improves your stability and core strength through the use of the ball. Execution: Find a stability ball and two dumbbel
The Dumbbell Preacher Curl over Exercise Ball is an innovative variation of the traditional preacher curl. By using an exercise ball, this exercise introduces an instability element that forces you to engage your core while isolating your biceps. This creates a unique combination of strength and bal
Introduction: The dumbbell press on a stability ball is an effective exercise for strengthening your upper body while also improving your balance and stability. This exercise combines strength training with an unstable surface, creating a challenging workout. Execution: Find a stability ball a
The Dumbbell Pullover Hip Extension on an exercise ball is a dynamic exercise that requires both strength and stability. This exercise combines the benefits of the dumbbell pullover with the challenge of balancing on an exercise ball, training not only your upper body but also your core and lower bo
The Dumbbell Seated on Exercise Ball Shoulder Press is a dynamic exercise that not only strengthens your shoulders but also improves your core stability. Sitting on an exercise ball challenges your body to maintain balance, resulting in the active engagement of multiple muscle groups. Instructions
The shoulder press is an exercise that works all three heads of the deltoid (but not to the same extent). This is the deltoid muscle responsible for lifting the upper arm. The pectoralis major assists in lifting the arms. This particularly applies to the fibers that run from the clavicle to the uppe
The Exercise Ball Back Extension with your hands behind your head is an effective exercise for strengthening your lower back, glutes, and hamstrings. This exercise offers a unique combination of stability and flexibility training, contributing to better posture and reduced back pain. Execution B
The Exercise Ball Back Stretch is an effective way to stretch and relax your back muscles while also working on your balance and stability. This exercise offers a unique combination of stretching and strength training, making it a valuable addition to your fitness routine. Execution Find an open
The Exercise Ball Body Saw is a dynamic exercise that promotes core stability and strength. The instability of the ball challenges your muscles more, resulting in a more intense workout. Execution Begin in a plank position with your feet on an exercise ball and your hands firmly on the floor.