Ball Workout Exercises Anatomy This is a complete list/menu of Ball exercises for men or women. If you need to discuss how to perform these Ball exercises please post them in our Exercise Forum under the heading of the exercise. Ball Exercises Ball exercises are usually used for stabilizer type exercise or workout plans. Exercise balls are lightweight and make the athlete use their core to keep stabilized while performing the exercise. These balls are also called Thera-balls, Big Balls, or Stability Balls. Ball exercises should be performed near the end of the workout as a weak core can interfere with the total useage of muscle fibers.

Picture	Name of Exercise	Muscle Groups
	Medicine Ball Woodchoppers on Exercise Ball- Ball Exercise: Begin this wood chopper exercise with the medicine ball to your side while sitting on an exercise ball with your feet at a 90 degree angle to the floor. Begin to raise the ball up...	Abdominal, Abs, Serratus Anterior, Medicine Ball, Exercise Ball, Core Strength, Stability, Compound, Upper Body, Home,
	Exercise Ball Abdominal Russian Twists- Ball Exercise: This is an advanced abdominal exercise that is performed by starting with a dumbbell above your head with your arms in a locked position. With your hips up and the ball in the mid...	Abdominal, Abs, Stabilizers, Dumbbells, Exercise Ball, Swiss Ball, Core Strength, Torso, Upper Body, Freeweight,
	Exercise Band Ab Ball Crunches- Ball Exercise: Begin the exercise band abdominal ball crunches by grabbing an exercise band and then lying supine with your hips as high as possible. Now begin to lean your entire body forward u...	Abdominal, Abs, Upper Abdominal, Exercise Band, Elastic Band, Exercise Ball, Home, Upper Body,
	Weighted Cable Ball Crunch- Ball Exercise: Start by leaning backward on the ball and grabbing a cable. Now with your body firmly planted on the ground for support, raise the weight and complete a crunch (as shown). Breath...	Abdominal, Belly, Stomach, Isolation, Calisthenics, Core Strength, Body Weight, Upper Body, Washboard, Cable,
	Ball Crunches- Ball Exercise: Lie back on a big ball with your shoulder blades on the ball, with your hips level with the ball slowly roll up contracting your abs (as shown). Slowly return to the starting posi...	Abdominal, Belly, Stomach, Isolation, Calisthenics, Core Strength, Bodyweight, Home, Upper Body,
	Ball Rollout- Ball Exercise: Start with the ball infront of you and with your hands on the ball. Now lower your body by rolling the ball out keeping your abs tight and as stabilizers so you dont fall. Once y...	Abdominal, Belly, Stomach, Serratus Anterior, Isolation, Calisthenics, Bodyweight, Home, Core Strength, Upper Body,
	Exercise Ball Medicine Ball Throw- Ball Exercise: The medicine ball throw is a great exercise to increase your speed and distance with any type of throwing (ie. Baseball Players). To begin this exercise start by lying supine on a...	Abdominal, Lower Abdominals, Abs, Six Pack, Baseball, Upper Body, Compound, Medicine Ball, Exercise Ball,
	Medicine Ball Ab Wood Choppers- Ball Exercise: To begin this wood chopper exercise start in a squat position holding a medicine ball at your side with two hands. Now explode upwards bringing the medicine ball across your body ...	Abdominals, Core Strength, Arms, Medicine Ball, Plyometrics, Hockey, Golf, Transverse Abdominals,
	Back Dumbbell Row- Ball Exercise: Start the one arm dumbbell row by kneeling down on an exercise ball with the opposing arm holding onto a dumbbell. To begin slowly bring the dumbbell upwards to your chest keeping...	Back, Biceps Brachii, Dumbbells, Exercise Ball, Swiss Ball, Rhomboids, Latissimus Dorsi, Freeweight, Compound, Upper Body,
	Dumbbell Ball Preacher Bicep Isolation Curl- Ball Exercise: Start this bicep isolation exercise by kneeling overtop of a ball with a dummbell in one hand draped on top of the ball. With your one arm curl the weight until there there is jus...	Biceps Brachii, Dumbbell, Exercise Ball, Stability Ball, Swiss Ball, Isolation, Arms, Brachialis, Forearms, Upper Body, Freeweight,
	Dumbbell Calf Exercise Ball Raises- Ball Exercise: This dummbell calf raise exercise can be performed by sitting on a ball with your knees at a 90 degree bend. Now raise your heels using your calves to push off until you are at a ...	Calf, Gastrocnemius, Dumbbell, Exercise Ball, Stability Ball, Swiss Ball, Isolation, Lower Body, Freeweight, Home,
	Dumbbell Calf Raises with Exercise Ball- Ball Exercise: Begin the dumbbell calf exercise ball raises by putting a stability ball infront of your chest holding onto dumbbells. Now lean against the ball and extend upwards with your calf ...	Calf, Gastrocnemius, Isolation, Exercise Ball, Dumbbell, Freeweight, Stability Ball,
	Medicine Ball Chest Pushups- Ball Exercise: Begin this the medicine ball pushups by lying face down in a pushup position with your butt parallel to the floor. Now try to use one hand to grasp the medicine ball and then the o...	Chest, Bodyweight, Compound, Medicine Ball, Calisthenics, Advanced, Home, Core Strength, Upper Body, Pectoralis Major,
	Incline Exercise Ball Flyes- Ball Exercise: Incline Ball Flyes can be performed by lying as you would during a ball crunch and then slowly lower your bum so that your upper shoulder blades are on the edge of the ball. Now w...	Chest, Isolation, Home, Dumbbells, Exercise Ball, Swiss Ball, Freeweights,
	Ball Incline Dumbbell Press- Ball Exercise: Sit on the ball and roll out with dumbbells so that the middle of your back is on the ball, and bring your hands to the side as shown. Now get in a squat position so that your fee...	Chest, Pectorialis Major, Triceps, Anterior Deltoids, Arms, Shoulder, Shoulders, Dumbbell, Upper Body,
	Exercise Ball Dumbbell Chest Pullovers- Ball Exercise: Begin this pullover exercise by lying supine on a stability ball with your shoulder blades on the majority of it. Now with your arms extended behind your head bring the weight up ...	Chest, Serratus Anterior, Dumbbell, Exercise Ball, Stability Ball, Swiss Ball, Home, Isolation, Freeweight, Upper Body,
	Exercise Ball Pushups- Ball Exercise: These exercise ball pushups are much harder than ground pushups because you are doing them on an exercise ball which throws your balance off significantly. To begin, lie face firs...	Chest, Triceps, Anterior Deltoids, Compound, Exercise Ball, Home, Calisthenics, bodyweight,
	Double Medicine Ball Pushups- Ball Exercise: This alternate chest pushup exercise can be performed by having two medicine balls in each hand in a pushup position. With your hips flat with your body (see picture) lower your u...	Chest, Triceps, Anterior Deltoids, Front Shoulder, Shoulders, Medicine Ball, Bodyweight, Home, Calisthenics, Upper Body, Home, Core Strength, Pectoralis Major,
	Ball Back Hyperextensions (Lower Back)- Ball Exercise: Start by lying face first over the ball and having the ball in the middle of your abdominals. Now with the opposite arm/leg touching the ground raise the opposite arm and leg (see...	Erector Spinae, Lower Back, Isolation, Upper Body,
	Exercise Ball Hamstring Curls- Ball Exercise: This hamstring isolation exercise can be performed by lying in a bridge position with your hips completely off the floor and your weight entirely on your shoulders using your arms ...	Hamstring, Legs, Lower Body, Exercise Ball, Isolation, Swiss Ball, Home, Advanced,
	Exercise Ball Leg Lifts- Ball Exercise: This exercise should only be performed by advanced exercisers and should begin by having your hands firmly on the floor with your lower body as shown. Now begin to raise one leg ...	Leg, Butt, Glutes, Gluteus Maximus, Calisthenics, Bodyweight, Home, Advanced, Stability, Exercise Ball, Stability Ball, Swiss Ball,
	Ball Knee Crunches- Ball Exercise: Start with your body cradled over the ball and then roll your body out with your hands. Have your knees (or feet to make it harder) on the ball. Now bring the ball in using your ...	Lower Abdominal, Abdominal, Belly, Stomach, Hip Flexors, Isolation, Calisthenics, Core Strength, Upper Body, Exercise Ball,
	Exercise Ball Abdominal Leg Raises- Ball Exercise: The exercise ball leg raises exercise can be performed by having an exercise ball between your legs gripped tightly by your ankles. Begin by raising your legs straight upwards kee...	Lower Abdominal, Hip Flexors, Abs, Isolation, Core Strength, Belly, Stomach, Six Pack,
	Exercise Ball Lower Back Extensions- Ball Exercise: To perform the calisthenics exercise: exercise ball lower back extensions begin lying on an exercise ball with your arms out in front of you and your feet stable on the floor behin...	Lower Back, Erector Spinae, Isolation, Exercise Ball, Stability Ball, Swiss Ball, Calisthenics, Bodyweight, Home,
	Exercise Ball Oblique Twists- Ball Exercise: Start the exercise ball oblique twists by holding an exercise ball above your head and then proceed to come upwards using your abdominals and obliques to bring the medicine ball in...	Oblique, Abdominals, Transverse Abdominals, Abs, Six Pack, Medicine Ball, Home, Isolation, Advanced, Core Strength, Exercise Ball,
	Ball Side Crunches or Bends- Ball Exercise: Start by draping yourself over the ball front first. Then slowly staggar your legs front to back as shown while putting your obliques on the ball and trying to put your hands over...	Obliques, Abdominal, Belly, Stomach, Isolation, Calisthenics, Bodyweight, Home, Core Strength, Upper Body,
	Split Lunge on the Ball- Ball Exercise: Start by standing tall and then putting one leg back on a ball. You may need support so have your spotter close by. Now while never letting your knee over your front toe lower yo...	Quadricep, Rectus Femoris, Thigh, Gluteus Maximus ,Hamstrings, Butt, Legs,, Dumbbell, Compound, Lower Body,
	Rear Raises (On the Ball)- Ball Exercise: With the weights between your legs and palms in, keeping your back and head level with the ground. As well, as your knees at a ninety degree angle raise the weights with your palm...	Shoulder, Shoulders, Posterior Deltoids, Rear Deltoids, Isolation, Dumbbell, Upper Body,
	Ball Squats- Ball Exercise: Start by having the ball in the small of your back against the wall. Now while your in the standing position slowly lower your body keeping your knees behind your toes. Lower unt...	Thigh, Gluteus Maximus, Legs, Quadricep, Butt, Hamstrings, Compound, Lower Body,
	Lying Dumbbell Skullcrushers- Ball Exercise: Begin this exercise by lying with your back on the ball with your shoulder blades firmly planted into the ball. With your hips raised parallel to the floor and your elbows perpind...	Tricep, Isolation, Exercise Ball, Swiss Ball, Upper Body, Freeweight, Dumbbells, Home, Stabilizers,
	One Arm Dumbbell Tricep Extension on a Ball- Ball Exercise: Begin this dumbbell tricep extension exercise lying supine on a stability ball with one arm holding a dumbbell, the other on your hip for balance and your feet shoulder width apart...	Tricep, Isolation, Stability Ball, Exercise Ball, Swiss Ball, Dumbbell, Arms, Upper Body,
	Dumbbell Stability Ball Seated Tricep Extension- Ball Exercise: Begin this tricep isolation extension exercise by sitting on a stability ball with a dumbbell in both hands. Raise the dumbbell up to your shoulder and then behind your head. Now...	Tricep, Stability Ball, Exercise Ball, Dumbbell, Isolation, Home, Arms, Upper Body,

Ball
Plyometric Exercises

Image	Name of Plyometric	Muscle Group
	Stablizing on the ball: This exercise is used for refining stabilizer muscles in the abdominals. Start with the ball under your knees while holding on to something, then let go and try and bala...	Abdominals, Stabilizers, Isokinetic
	Ball to Ball Twists: This exercise is especially good for developing core strength. Start back to back with a partner. Have one partner with a medicine ball pass the ball to the side while the...	Core Strength, Abdominals, Obliques, Upper Body
	High to Low Medicine Ball Twists: This exercise is great for any sport involving twisting at the waist, or developing core strength. Ie. Hockey Start with a partner and stand back to back with one of the ...	Serratus Anterior, Abdominals, Anterior Deltoid, Shoulders, Biceps Brachii, Obliques, Core Strength

Ball Stretches and Flexibility Exercises

Image	Name of Stretch/Flexibility Exercise	Muscle Group
	Abdominal / Ab Ball Stretch: Start by sitting on the ball then roll out on the ball. Now place the ball in the middle of your back and gently lean back until you feel the stretch. If you have any back proble...	abdominals, serratus anterior (Shoulder), Abs, Core, Upper Body, Stabilizers
	Chest and Bicep Flexibility Stretch: This chest, shoulder and bicep stretch can be performed by lying on an exercise ball/stability ball/swiss ball and having your shoulder blades on the majority of the ball. Now dra...	Chest, Pectoralis Major, Dumbbells, Exercise Ball, Stability Ball, Biceps Brachii, Deltoid, Shoulders, Anterior Deltoid, Front Shoulder, Upper Body, Stability Ball