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
Exercise Ball Clear filter
The Exercise Ball Hip Flexor Stretch is an effective way to improve the flexibility and mobility of your hip flexors. This exercise uses an exercise ball to provide a deeper stretch than traditional stretches, which can lead to better performance and a lower risk of injuries. Execution Begin by
The Exercise Ball Lat Stretch is an excellent exercise for improving the flexibility and mobility of your upper body. By using an exercise ball, you can effectively stretch the muscles in your back, shoulders, and arms, contributing to better posture and reduced muscle tension. Execution Find a
The Exercise Ball Leg Curl is an effective exercise that targets strengthening and toning your hamstrings while also improving your core stability. This exercise offers a unique combination of balance, strength, and flexibility, making it an excellent addition to your fitness routine. Execution
The Exercise Ball Lower Back Dynamic Stretch is a fantastic exercise for improving the flexibility and strength of your lower back. By using an exercise ball, this stretch offers a unique way to stretch and strengthen your back muscles in a safe and controlled manner. Execution Find an open spac
The Exercise Ball Lower Back Prone Stretch is an effective exercise for stretching and strengthening the muscles in your lower back. This exercise offers a unique way to improve your flexibility while stabilizing your core. Execution Find a stable exercise ball and carefully lie on your stomach
The Exercise Ball Lying Side Lat Stretch is an effective exercise for increasing the flexibility and range of motion of your side muscles (latissimus dorsi). This exercise not only helps improve your posture but also relieves tension in the back and shoulders. Execution Find an open space and pl
Do you want to effectively stretch and strengthen your lateral back muscles? The Exercise Ball Lying Side Lat Stretch is an excellent choice. This exercise uses an exercise ball to support your body while you stretch your latissimus dorsi—the broad muscles on the sides of your back. The unique benef
Want to challenge your core, hamstrings, and balance in a unique way? The Exercise Ball One-Legged Diagonal Kick Hamstring Curl is a dynamic exercise that combines stability, strength, and coordination. This exercise adds an innovative twist to the traditional hamstring curl, helping you strengthen
The Exercise Ball Seated Hamstring Stretch is an effective way to improve the flexibility and length of your hamstrings. This exercise uses an exercise ball to deepen your stretch and improve your balance, offering unique benefits compared with traditional stretches. Execution Find a stable exer
The Exercise Ball Seated Quad Stretch is an effective way to improve the flexibility and strength of your quadriceps. This exercise offers a unique combination of balance and stretching that helps not only strengthen your muscles but also improve your posture. Instructions Find a stable exercise
Want to strengthen your core with a fun twist? Try Exercise Ball Sit-Ups. This exercise combines the traditional sit-up with an exercise ball to improve your stability and balance while training your abdominal muscles. Execution Find an open space and place your exercise ball on the floor. Lie
The Exercise Ball Wall Squat is an excellent exercise that uses an exercise ball to improve your squat technique while reducing pressure on your back. This exercise is ideal for strengthening your lower body and improving your posture. Execution Find a flat wall and place the exercise ball betwe
Front raises are primarily performed to place more emphasis on the anterior head of the deltoid (shoulder muscle). The pectoralis major assists in raising the arms. In particular, the fibers that run from the clavicle to the upper arm, also known as the 'upper chest'. In addition to the deltoid itse
Practise the glute bridge with your heels on a stability ball, using your glutes and hamstrings to raise your hips while keeping the ball steady.
Introduction: The stability ball hamstring curl is an effective exercise for strengthening your hamstrings and glutes. This exercise also improves your balance and stability through the use of the unstable ball. Execution: 1. Lie on your back with your feet on a stability ball and your arms beside
Introduction: The Hand-to-Foot Ball Transfer is a dynamic exercise that challenges both your coordination and core muscles. By transferring a ball between your hands and feet, you engage various muscle groups and improve your balance and stability. Execution: Lie on your back with your arms exte
Learn the stability ball leg curl: roll the ball towards you with your heels while your hamstrings, glutes and core control the movement.
If you're looking for an effective way to strengthen your core and lower body, Leg Lifts with a Swiss Ball are an excellent choice. This exercise combines the benefits of leg lifts with the instability of a Swiss Ball, requiring your muscles to work harder to maintain your balance. Execution Lie
The (abdominal) crunch is one of the best-known exercises for the abdominal muscles. The rectus abdominis (the basis of a 'six-pack') draws the sternum toward the pelvis by rounding the back. The oblique abdominal muscles at the sides stabilize the core by preventing lateral flexion and rotation. Th
Learn the push-up with hands on a stability ball, including setup, controlled lowering and tips for keeping your shoulders and trunk steady.
Introduction: The single-leg stability ball hamstring curl is a challenging exercise that targets strengthening your hamstrings and improving your balance and stability. Execution: Begin by placing your upper back on the floor and your feet on a stability ball. Lift your hips so that your body form
The split squat on a stability ball is a variation of the dumbbell single-leg split squat. In the regular split squat, both feet remain on the floor. The single-leg split squat adds the difficulty of placing the rear foot on a bench. This not only requires more stabilizing work from the muscles, but
Introduction: The Stability Ball Crunch is an effective abdominal exercise that uses a stability ball to strengthen and tone the core muscles. This exercise provides a unique challenge because the unstable surface of the ball forces you to maintain your balance, leading to more intense activation of
The Stability Ball Leg Curl is an effective exercise that targets strengthening and toning your hamstrings while also improving your core stability. This exercise offers a unique challenge because it uses a stability ball to test your balance and coordination, leading to better performance in both d