7 Exercise Ball Workouts for a Full-Body Burn
With endless workout options available, incorporating an exercise ball into your fitness routine adds versatility and engages different muscle groups effectively. Having an exercise ball that fits your body size adds to your safety and efficiency while using it. From core-strengthening exercises to challenging full-body workouts, here are seven exercise ball workouts that will leave you feeling the burn.
1. Stability Ball Wall Squat
If you’re looking for a workout that targets your lower body, stability ball wall squats are an excellent choice. This exercise targets your glutes, quads, and hamstrings.
Start by placing the exercise ball between your lower back and the wall, making sure it’s at your mid-lower back. With your feet shoulder-width apart, lower your body until your thighs are parallel to the floor, keeping your core engaged throughout the exercise. Hold the squat for a few seconds before returning to the starting position.
2. Ball Pass Crunch
The ball pass crunch engages your core, arms, and legs simultaneously. It targets your rectus abdominis, which is your six-pack muscle.
Start by lying on your back with your arms and legs stretched out. Hold the exercise ball in your hands, then lift your legs and arms towards the ceiling, passing the ball between them. Lower your arms and legs back to the floor and repeat the motion, passing the ball back to your hands.
3. Single-Leg Hamstring Curl
The single-leg hamstring curl targets your hamstrings, glutes, and core muscles. Performing this exercise uses your hamstrings to pull your lower body towards your core.
Begin on your back with your heels on the exercise ball and your arms by your sides. Lift one leg off the ball and support yourself with your other foot, keeping your hips lifted. Keeping your core engaged, curl the ball towards your buttocks, slowly rolling it back out and squeezing your glutes, then repeat on the opposite leg.
4. Plank Pike-Up
This exercise is a challenging workout that targets your shoulders, arms, core, and legs.
Start in a plank position with your feet on the exercise ball. Keeping your legs straight, lift your hips upward towards the ceiling, bringing the exercise ball towards your chest. Carefully lower your body into the starting plank position and repeat.
5. Ball Bridge
The ball bridge engages your core, glutes, and hamstrings to keep your hips lifted.
Start by lying on your back with your feet on the exercise ball and your knees bent. Lift your hips off the floor, keeping your feet on the exercise ball. Hold the position for a few seconds before lowering your body back to the ground.
6. Push-Up and Knee Tuck
This workout targets your upper body, core, and legs.
Begin in a push-up position with your hands on the ground and your feet on the exercise ball. Lower your body into a push-up, then draw your knees towards your chest while keeping the ball stable. Straighten your legs back into the starting position, then repeat.
7. Seated Ball Circles
The seated ball circles exercise engages your core muscles and improves your posture.
Sit on the exercise ball with a straight spine and your feet placed shoulder-width apart. Using your core muscles, move your hips in a circular motion around the ball, keeping your arms at your sides. Change direction after a few seconds.
Conclusion
The exercise ball provides a suitable tool to help you achieve your fitness goals. By incorporating these seven workouts into your routine, you can target different muscle groups, engage your core, and increase your overall body strength. Remember to use the right size of the exercise ball, focus on proper form while performing each exercise, and always challenge yourself to reach new goals.
