Exercise Ball Exercises and Training | Exercise Ball

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.

What is exercise ball training?

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.

How to use an exercise ball safely

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.

Stability Ball Rollout

Wheel roller or rollouts engage a large number of different muscles, including the abdominal muscles. To keep the torso in position, the rectus abdominis must work hard to prevent the back from extending. The oblique abdominal muscles at the sides stabilize the core by limiting lateral tilting and r

Stability Ball Rolls

Stability Ball Rolls is an effective exercise that focuses on strengthening your core and improving your balance. By using a stability ball, you challenge your body to find stability during the movement, which leads to a strong and functional core. Execution Begin in a plank position with your f

Stability Ball Rolls

If you are looking for an effective way to strengthen your core and improve your balance, Stability Ball Rolls are an excellent choice. This exercise uses a stability ball to provide a dynamic challenge that not only engages your abdominal muscles but also activates your stabilizing muscles. Execut

Superman

The Superman is a controversial, potentially dangerous exercise. An important function of the muscles involved is extending the spine and aligning the upper body with the lower body. These are functions of the erector spinae in the back, the gluteal muscles, and the hamstrings. However, due to the p

Swiss Ball Back Extension

The Swiss Ball Back Extension is an effective exercise for strengthening your lower back, glutes, and hamstrings. This exercise uses a Swiss ball, which provides an unstable surface. This challenges your stabilizing muscles and offers a unique way to strengthen your core. Execution Begin by lyin

Swiss Ball Crunch

The Swiss Ball Crunch is an effective abdominal exercise that uses an exercise ball to train your core muscles in a unique way. This exercise not only helps strengthen your abdominal muscles, but also improves your balance and stability through the unstable surface of the ball. Execution Find an

Swiss Ball Push-Ups

The Swiss Ball Push-Up is a dynamic exercise that takes the traditional push-up to the next level by adding an unstable surface. This not only provides a more intense workout for the chest muscles, but also improves your balance and coordination. Execution Begin by placing your hands on a Swiss

Swiss Ball Rollout

Wheel rollouts, or rollouts, engage a wide range of different muscles, including the abdominal muscles. To keep the torso in position, the rectus abdominis must work hard to prevent the back from extending. The oblique abdominal muscles on the sides stabilize the core by resisting lateral tilting an

Swiss Ball Seated Bounce

The Swiss Ball Seated Bounce is a fun and effective way to train your core muscles while improving your balance and stability. This exercise uses a large exercise ball (Swiss ball) that you sit on and gently bounce up and down. What makes this exercise unique is that it not only trains your muscles

Weighted Crunch on Stability Ball

The (abdominal) crunch is one of the best-known abdominal exercises. The rectus abdominis (the basis of a ‘six-pack’) pulls the sternum toward the pelvis by rounding the back. The obliques at the sides stabilize the core by resisting lateral flexion and rotation. The transversus abdominis (beneath t