We provide step by step portable exercise ball instructional guides for the best exercise ball exercises. Each instructional exercise page will show you how to properly perform a specific exercise ball movement. We offer detailed exercise photos and workout instructions for each exercise!
ABDOMINALS (ABS):
Exercise Name: Ab Crunches with Ball
Exercise Advice: While laying on a mat, position the exercise ball between your feet and squeeze to hold the ball while you lift your knees to your chest and curl your torso up to complete the crunch. Try to keep all the tension on your abs throughout the movement.
Exercise Name: Abdominal Leg Raises
Exercise Advice: While laying on a mat, position the exercise ball between your feet and squeeze to hold the ball while you lift the ball up above your stomach. Try to keep all the tension on your abs throughout the movement.
Exercise Name: Oblique Crunches on Exercise Ball
Exercise Advice: Position your back on an exercise ball with your hands behind your head and twist up your torso to the side while working your obliques. Try to keep all the tension on your abs/obliques throughout the movement.
Exercise Name: Oblique Side Crunches
Exercise Advice: Position yourself on an exercise ball with your side laying directly in the center of the ball. Place one hand behind your head and crunch your obliques to perform the movement. Imagine trying to touch your elbow to your hip. Focus all the tension on your obliques/sides.
Exercise Name: Exercise Ball Abdominal Pull Ins
Exercise Advice: Using a large exercise ball, begin in a push-up position and place your shins on top of the exercise ball. Keep your back completely straight and pull your knees in towards your chest. Allow the ball to roll forward under your ankles. Be sure to contract your abs at the peak of the movement and then straighten your legs, rolling the ball back to the starting position.
Exercise Name: Inverted Abdominal Pull Ins
Exercise Advice: Using an exercise ball, get into a pushup position and place your feet on top of the exercise ball. Slowly raise your butt up in the air and crunch your abdominals in tightly while flexing your midsection at the top of the movement. Slowly lower your body down to the starting position and repeat.
Exercise Name: Ab Crunches with Legs on Exercise Ball
Exercise Advice: Lie flat on your back with your lower legs resting on an exercise ball with your knees bent at a 90 degree angle. Place your feet three to four inches apart and point your toes inward so they touch. Cross your arms across your chest. Begin by pushing the small of your back down to the floor to isolate your ab muscles. Begin to roll your shoulders off the floor. Continue to push down with your lower back. Your shoulders should come up off the floor only about four inches, and your lower back should always remain on the floor.
Exercise Name: Exercise Ball Abdominal Crunches
Exercise Advice: Using a large exercise ball, lay your back on the ball with your feet placed firmly on the floor. Your lower back should be centered on top of the ball. Place your hands on either side of your head. Crunch your upper body forward and roll your shoulders towards your hips. Be sure to contract your abs at the top of the movement for a one-count. Slowly return to the starting position and repeat. Also, for added muscle building, hold a weight plate across your chest for added resistance.
Exercise Name: Medicine Ball Crunches on Exercise Ball
Exercise Advice: Using a large exercise ball, lay your back on the ball with your feet placed firmly on the floor. Your lower back should be centered on top of the ball. Hold a medicine ball securely over your head and crunch your upper body forward while keeping the medicine ball overhead. Be sure to contract your abs at the top of the movement for a one-count. Slowly return to the starting position and repeat.
BACK:
Exercise Name: Hyperextensions on Exercise Ball
Exercise Advice: Lie facedown with ball under your hips and lower torso. On toes or knees and with hands behind the head or behind back, slowly roll down the ball. Lift your chest off the ball, bringing your shoulders up until your body is in a straight line. Make sure your body is in alignment (i.e., head, neck, shoulders and back are in a straight line), your abs are pulled in and that you are breathing continuously.
Exercise Name: Seated Rows with Elastic Bands
Exercise Advice: Sit on the floor with your feet pressed up against an exercise ball. Wrap an exercise band around the ball and hold the handles of the band in each hand. Simply execute a standard seated row by pulling or ‘rowing’ the handles into your stomach area. Slowly return to the start position and repeat. Be sure to keep your back straight and perpendicular to the floor throughout this entire movement.
BICEPS
Exercise Name: One Arm Biceps Curls on Exercise Ball
Exercise Advice: Sit on an exercise ball with your feet flat on the floor and your back upright and straight. Grab a dumbbell in each hand and let them hang at your sides with both palms facing inward toward the bench. Curl one dumbbell up while twisting (i.e., supinating) your wrists outward on the way up. Be sure to squeeze your biceps at the top for a one-count and then slowly return to the start position and repeat with the other side.
Exercise Name: Preacher Curls on Exercise Ball
Exercise Advice: Grab a dumbbell in each hand and lean your torso over the top of an exercise ball on the ground. Just like a regular preacher curl, simply curl the weights up towards your shoulders and squeeze for a one-count at the top. Lower the weight to the starting position in a slow and controlled fashion and repeat.
Exercise Name: Two Arm Biceps Curls on Exercise Ball
Exercise Advice: Sit on an exercise ball with your feet flat on the floor and your back upright and straight. Grab a dumbbell in each hand and let them hang at your sides with both palms facing inward toward the bench. Curl the dumbbells up while twisting (i.e., supinating) your wrists outward on the way up. Be sure to squeeze your biceps at the top for a one-count and then slowly return to the start position and repeat.
Exercise Name: One Arm Curls with Elastic Bands
Exercise Advice: Sit on an exercise ball while holding the handles of an elastic exercise band in each hand. The band must be anchored by being placed beneath the exercise ball that you are sitting on. Next, simply perform a regular one arm bicep curl by slowly curling the handle in your left hand trying to touch it to your left shoulder. While you are performing the movement, turn (i.e., supinate) your palm outward and squeeze your bicep for a one-count at the top of the movement. Slowly lower the handle to the start position and repeat with your right arm.
Exercise Name: Two Arm Biceps Curls with Elastic Bands
Exercise Instructions: Sit on an exercise ball while holding the handles of an elastic exercise band in each hand. The band must be anchored by being placed beneath the exercise ball that you are sitting on. Next, simply perform a regular two arm bicep curl by slowly curling the handles in each hand trying to touch them to your shoulders. While you are performing the movement, turn (i.e., supinate) your palms outward and squeeze your biceps for a one-count at the top of the movement. Slowly lower the handle to the start position and repeat for the desired number of repetitions.
CHEST
Exercise Name: Inclined Pushups
Exercise Advice: Using an exercise ball, securely position your hands directly on the ball and get your body into a pushup position. Slowly complete a full pushup bringing your chest down towards the exercise ball and then back up to the starting position while keeping tension on your chest muscles throughout the range of the exercise.
Exercise Name: Push Ups on Exercise Ball
Exercise Advice: This exercise is the same as the pushups with your feet elevated, except that you will have your feet lying across an exercise ball instead of a flat bench. Be sure that when you are executing this movement that you keep your back very straight/flat. You can use varying degrees of hand widths as well when performing this exercise.
Exercise Name: Isometric Chest Press
Exercise Advice: You can either stand or sit (with your back upright) to perform this exercise. Simply clasp your hands together and push them together as hard as you can for at least 10-15 seconds, focusing on completely flexing your pec muscles the entire time. Relax and repeat.
Exercise Name: Barbell Chest Press
Exercise Advice: This exercise is the same as a regular flat bench press, except that you will be using an exercise ball as the bench (see illustration). Once you are in the proper position, have your workout partner hand you the barbell so that you may begin the exercise. Slowly lower the barbell to about 2 inches above your chest and then press the bar back to the start position. Repeat this movement for as many repetitions as you can until failure.
Exercise Name: Chest Press with Elastic Bands
Exercise Advice: This exercise is the same as the barbell bench press, except that you will be using an exercise band instead of a barbell (see illustration). The band will be anchored by being placed securely beneath the exercise ball. Begin by simultaneously pressing both handles up toward the ceiling. Be sure that when your hands reach the top of the movement that you really squeeze your pec muscles together and hold for two-count prior to returning to the start position. Repeat this movement for as many repetitions as you can until failure.
SHOULDERS
Exercise Name: Barbell Shoulder Press Behind Head
Exercise Advice: Sit on an exercise ball with your back upright and your feet firmly planted on the ground (see illustration). Using an overhand grip, lower the barbell down behind your head. Next, press the barbell from that position straight up toward the ceiling. Return to the start position and repeat. Be sure to keep your back straight and upright throughout the entire exercise!
Exercise Name: One Arm Dumbbell Shoulder Press
Exercise Advice: Sit on an exercise ball with your back upright and your feet firmly planted on the ground (see illustration). Grab a dumbbell in one hand, holding it in a shoulder press position. Next, simply press the dumbbell from that position straight up toward the ceiling. Return to the start position and repeat for the desired number of repetitions and then repeat with the opposite arm. Be sure to keep your back straight and upright throughout the entire exercise!
Exercise Name: Dumbbell Shoulder Press
Exercise Advice: Sit on an exercise ball with your back upright and your feet firmly planted on the ground (see illustration). Grab a dumbbell in each hand, holding them in a shoulder press position. Next, simply press the dumbbells from that position straight up toward the ceiling. Return to the start position and repeat for the desired number of repetitions. Be sure to keep your back straight and upright throughout the entire exercise!
Exercise Name: Barbell Shoulder Press
Exercise Advice: Sit on an exercise ball with your back upright and your feet firmly planted on the ground (see illustration). Using an overhand grip, slowly lower the barbell down to just beneath your Adam’s apple. Next, press the barbell from that position straight up toward the ceiling. Return to the start position and repeat. Be sure to keep your back straight and upright throughout the entire exercise!
Exercise Name: Lying Rear Deltoid Raises
Exercise Advice: Grab a dumbbell in each hand and lean your torso over the top of an exercise ball on the ground. Simultaneously raise the dumbbells by imagining that you are trying to touch your elbows to the ceiling. Bring your elbows up to a point parallel to the floor and hold for a one-count. Return to the start position and repeat for the desired amount of repetitions.
Exercise Name: One Arm Front Deltoid Raises
Exercise Advice: Sit on an exercise ball with your back upright and your feet firmly planted on the ground (see illustration).Grab a dumbbell in one hand and simply raise the dumbbell upward and out in front of you to where your arm becomes parallel to the ground. Pause for a one-count at the top of the movement and then slowly return to the start position and repeat with the opposite arm.
Exercise Name: One Arm Lateral Raises
Exercise Advice: Sit on an exercise ball with your back upright and your feet firmly planted on the ground (see illustration). Grab a dumbbell in one hand and simply raise the dumbbell by bringing the back of your hand to the ceiling. Bring your arm to a point that is parallel to the floor, hold for a one-count and return to the start position and repeat for the desired repetitions. Once finished, repeat the routine with your opposite arm.
Exercise Name: Front Deltoid Raises
Exercise Advice: Sit on an exercise ball with your back upright and your feet firmly planted on the ground (see illustration). Grab a dumbbell in each hand and simply raise the dumbbells upward and out in front of you to where your arms become parallel to the ground. Pause for a one-count at the top of the movement and then slowly return to the start position and repeat for the desired number of repetitions.
Exercise Name: Side Lateral Deltoid Raises
Exercise Advice: Sit on an exercise ball with your back upright and your feet firmly planted on the ground (see illustration). Grab a dumbbell in each hand and simply raise the dumbbells by bringing the backs of your hands to the ceiling. Bring your arms to a point that is parallel to the floor, hold for a one-count and return to the start position and repeat for the desired repetitions.
Exercise Name: One Arm Lateral Raises with Bands
Exercise Advice: Sit on an exercise ball with your back upright and your feet firmly planted on the ground (see illustration).The band will be anchored by being placed securely beneath the exercise ball. Grab the handle of the exercise band in one hand and begin by simply raising the handle by bringing the back of your hand to the ceiling. Bring your arm to a point that is parallel to the floor, hold for a one-count and return to the start position and repeat for the desired repetitions. Once finished, repeat the routine with your opposite arm.
Exercise Name: Side Lateral Deltoid Raise with Bands
Exercise Advice: Sit on an exercise ball with your back upright and your feet firmly planted on the ground (see illustration).The band will be anchored by being placed securely beneath the exercise ball. Grab the handles of the exercise band in each hand and begin by simply raising the handles by bringing the backs of your hands to the ceiling. Bring your arms to a point that is parallel to the floor, hold for a one-count and return to the start position and repeat for the desired repetitions.
Exercise Name: Seated Rear Deltoid Flyes with Bands
Exercise Advice: Sit on the floor with your feet pressed up against an exercise ball. Wrap an exercise band around the ball and hold the handles of the band in each hand. Simply execute a standard rear deltoid fly by simultaneously bringing the backs of your hands back and up toward the ceiling . Slowly return to the start position and repeat. Be sure to keep your back straight and perpendicular to the floor throughout this entire movement.
Exercise Name: Shoulder Press with Elastic Bands
Exercise Advice: Sit on an exercise ball with your back upright and your feet firmly planted on the ground (see illustration). The band will be anchored by being placed securely beneath the exercise ball. Grab the handles in each hand, holding them in a shoulder press position. Next, simultaneously press the handles from that position straight up toward the ceiling. Return to the start position and repeat for the desired number of repetitions. Be sure to keep your back straight and upright throughout the entire exercise!
TRICEPS
Exercise Name: Dumbbell Triceps Extensions
Exercise Advice: This exercise is the same as regular dumbbell triceps extensions, except that you will be using an exercise ball as the bench (see illustration). Once you are in the proper position, have your workout partner hand you the dumbbells so that you may begin the exercise. Start by having each dumbbell next to your head with your elbows pointed upward. Simultaneously press the dumbbells up toward the ceiling while keeping your elbows locked firmly in place throughout the entire movement. Return to the start position and repeat for the desired number of repetitions.
BUTT & GLUTES
Exercise Name: Butt Raises
Exercise Advice: Lie on your back on a mat on the floor with your legs resting atop an exercise ball (see illustration). Simply raise your pelvis upward to a position creating a straight line from your head to your toes. Hold this position for a two-count, return to the start position and repeat for the desired number of repetitions.
Exercise Name: Leg Lifts
Exercise Advice: Place your hands securely on the floor and position your feet on the top of an exercise ball. Position your body so it’s almost in a 90 degree angle and raise one leg as high as you can towards the ceiling. Make sure to really squeeze your glutes at the top of the movement. Slowly lower your leg to the starting position and repeat with your other leg.
Exercise Name: Exercise Ball Butt Lifts
Exercise Advice: Lie on your side on a mat on the floor with your arms crossed in front of your body. Place a large exercise ball in between your feet and slowly lift the ball up toward the ceiling using only your hips and butt. Return to the start position and repeat.
Exercise Name: Leg and Arm Extensions
Exercise Advice: While laying your stomach on top of an exercise ball, find a balance point on the ball, pull abdominals in. Reach and extend 1 arm and opposite leg ensuring head is in line. Change arm/leg and repeat.
Exercise Name: Butt Extensions
Exercise Advice: Get on your hands and knees on a mat on the floor and lay your torso over an exercise ball (see illustration). In a controlled motion, thrust one of your feet backwards as though you are kicking like a horse. Be sure to really flex your butt for a one-count when your leg is fully extended back behind you. Return to the start position and repeat with the opposite leg.
LEGS
Exercise Name: Squats
Exercise Advice: Stand with your feet beyond shoulder width apart and place an exercise ball between your middle back and a wall (see illustration). Using the exercise ball as support, begin this exercise by squatting as though you are going to sit down in a chair. Squat to a point to where your thighs become parallel to the floor and then return to the start position. It is very important that you keep your back as straight as possible throughout this movement (one way to help do this is to focus your eyes on a spot high on the wall in front of you throughout the entire exercise).
Exercise Name: Hamstring Curls
Exercise Advice: Lie on your back on a mat on the floor and place your heels on the front upper edge of a large exercise ball. By doing this, your back will actually be lifted off of the floor and only your upper back and the back of your shoulders will be on the floor. In a slow and controlled fashion, bring your heels toward your body so as to roll the exercise ball underneath your legs. Move your heels and the exercise ball about 6 – 12 inches and then return your legs to the fully extended start position. Repeat until you have performed the desired amount of repetitions.
