Ball Workout Exercises


Stability is the name of the game


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.

Exercises

PictureName of Exercise
Medicine Ball Woodchoppers on Exercise BallMedicine Ball Woodchoppers on Exercise Ball 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...
Exercise Ball Abdominal Russian TwistsExercise Ball Abdominal Russian Twists 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...
Exercise Band Ab Ball CrunchesExercise Band Ab Ball Crunches 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...
Weighted Cable Ball CrunchWeighted Cable Ball Crunch 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...
Ball CrunchesBall Crunches 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...

Ball RolloutBall Rollout 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...
Exercise Ball Medicine Ball ThrowExercise Ball Medicine Ball Throw 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...
Medicine Ball Ab Wood ChoppersMedicine Ball Ab Wood Choppers 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 ...
Back Dumbbell RowBack Dumbbell Row 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...
Dumbbell Ball Preacher Bicep Isolation CurlDumbbell Ball Preacher Bicep Isolation Curl 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...
Dumbbell Calf Exercise Ball RaisesDumbbell Calf Exercise Ball Raises 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 ...
Dumbbell Calf Raises with Exercise BallDumbbell Calf Raises with Exercise Ball 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 ...
Medicine Ball Chest PushupsMedicine Ball Chest Pushups 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...
Incline Exercise Ball FlyesIncline Exercise Ball Flyes 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...
Ball Incline Dumbbell PressBall Incline Dumbbell Press 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...
Exercise Ball Dumbbell Chest PulloversExercise Ball Dumbbell Chest Pullovers 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 ...
Exercise Ball PushupsExercise Ball Pushups 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...
Double Medicine Ball PushupsDouble Medicine Ball Pushups 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...
Ball Back Hyperextensions (Lower Back)Ball Back Hyperextensions (Lower Back) 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...
Exercise Ball Hamstring CurlsExercise Ball Hamstring Curls 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 ...
Exercise Ball Leg LiftsExercise Ball Leg Lifts 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 ...
Ball Knee CrunchesBall Knee Crunches 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 ...
Exercise Ball Abdominal Leg RaisesExercise Ball Abdominal Leg Raises 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...
Exercise Ball Lower Back ExtensionsExercise Ball Lower Back Extensions 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...
Exercise Ball Oblique TwistsExercise Ball Oblique Twists 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...
Ball Side Crunches or BendsBall Side Crunches or Bends 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...
Split Lunge on the BallSplit Lunge on the Ball 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...
Rear Raises (On the Ball)Rear Raises (On the Ball) 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...
Ball SquatsBall Squats 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...
Lying Dumbbell SkullcrushersLying Dumbbell Skullcrushers 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...
One Arm Dumbbell Tricep Extension on a BallOne Arm Dumbbell Tricep Extension on a Ball 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...
Dumbbell Stability Ball Seated Tricep ExtensionDumbbell Stability Ball Seated Tricep Extension 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...


Cardiovascular

PictureName of Cardiovascular Exercise
FootballFootball:American football is america's most popular sport and involves high intensity exercise for usually a...
BaseballBaseball:Baseball needs no introduction, this sport is known around the world as a moderate intensity (short ...

Plyometric

ImageName of Plyometric
Stablizing on the ball - Plyometric ExerciseStablizing on the ball: This exercise is used for refining stabilizer muscles in the abdominals.

Start with the b...
Ball to Ball Twists - Plyometric ExerciseBall to Ball Twists: This exercise is especially good for developing core strength.

Start back to back with a par...
High to Low Medicine Ball Twists - Plyometric ExerciseHigh to Low Medicine Ball Twists: This exercise is great for any sport involving twisting at the waist, or developing core strength. ...

Stretches and Flexibility

ImageName of Flexibility Exercise
Abdominal on Ab Ball Stretch - StretchAbdominal on Ab Ball Stretch: Start by sitting on the ball then roll out on the ball. Now place the ball in the middle of your ba...
Chest and Bicep Flexibility Stretch - StretchChest and Bicep Flexibility Stretch: This chest, shoulder and bicep stretch can be performed by lying on an exercise ball/stability ball/...

Forum Discussions


Weight loss helpI'm 5'4" and 149 lbs. I want to lose 10-15 lbs in the next 3 months. My diet is good (no fast food, lots of water, etc.) But just for a guideline, about how many calories should I be getting per day to reach this goal? Exercise is the main part I ...
Just Getting StartedHi there, new to the site... I have a great plan and ideas for my own personal workout. I'm set up for success. The only thing now is to get off my butt and do it!! I was wondering what some of you do/did to get the ball rolling. Those days wher...
I need a good easy to follow dietHello my name is josh and I already exercise 3 days a week with basketball, walking, push ups, and crunches and it works moderately well actually but I need a diet that won't cost me an arm and a leg and that is easy to follow, anyone have some good ...
Body storing fat?I'm 5'10", 130 lbs, 22 years old and in shape. My goal is to lose the layer of fat covering my abdominal muscles. I weight train 4 days a week and do cardio 5 days a week. It includes biking, swimming, and racquetball. My diet, I think, is the pr...
Working Out Daily | Keytones | KetosisI've read in some forums that it is bad to work out daily. Right now, I work out Monday-Friday doing cardio and resistance, and on weekends I play softball and golf. Why is working out daily not good for you, as well as doing cardio and resistanc...
best exercise(s) to jump higher??i was wondering if anyone could tell me what the best excercise(s) are for someone to jump higher, mainly for basketball. I do lift weights but I want to add excercises that will help me jump higher. Can anyone recommend any? leg curls, squats...
Mixture Of Excersices?I want to gain some serious power and explosiveness for football. I've heard that going heavy and cleans, dead lifts, and squats are essential along with a lot of heavy compound exercises like bench press are the way to go. Should i mix it up with ...
Stuck at 215Hey all, I have been working out on and off for a few years now and am starting to take it more seriously for football season. I've been eating fairly healthy and since I have 3 weeks off paramedic school until I go back have been going hard in the ...
 
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