5 Easy Exercise Ball Workouts

Fri July 30, 2021

Do you have an exercise ball that has been sitting in your house for years and you don't know what to do with it? Exercise balls have many great uses if you learn how to properly use them. Here is a list of 5 easy exercise ball workouts that anyone can do no matter your physical abilities. 

Bear Plank Tuck

This first workout is going to work your core as well as your arms and shoulders. You are going to lay on your stomach and put the exercise ball under your feet. Once you are in this position now put your hands on the ground like in a push up position with your feet still on the exercise ball. When you are ready pull your knees to your chest while the ball rolls under your feet keeping your feet elevated. Immediately you will feel this working at your core and it may hurt the first couple times. Try doing 4 sets of 10 at the beginning or end of your workout. 

Bicep Squeeze

For this bicep workout you will start by sitting on your knees and will hold the exercise ball in your arms in front of you. With you arms stretched straight out squeeze the exercise ball tight in your hands. Now you are going to do a bicep curl with the ball, bending your elbows and bringing the ball to your nose. Flex your bicep for a few seconds when you come all the way up and then release. If you can do 3 sets of 15 for the best possible results. 

The Bridge

This is the perfect lower body workout that you will feel everywhere. Start by laying on your back with your feet elevated onto the exercise ball. From here you are going to lift your waist off the ground as high as you can, or until you are at a 45 degree angle with the ground. As you do this, you will feel it working your hamstrings as well as other muscles in your leg. Try to do as many of these in a row as you can or until you get 20 in a row without a rest. 

Back Twist

Here is a perfect back workout that will help strengthen your back that will make you feel young again. Start by putting your exercise ball on your waste with your hands and feet on the ground. From here you are going to put your hands across your chest and list your head to the ceiling. As you are coming up try to twist and look at the ceiling which will strengthen both sides of your back. Go back down and then twist up to the other side and this will count as one rep. Try to do 10 reps with 3 sets total. 

Toe Taps

The final exercise we are going to review is another good core workout. For this workout you are going to hold the exercise ball in your hands as you are laying on the ground. Hold the ball over your head and lift your hands and feet together until the touch at the top. When you do this be sure that the only thing left on the ground is your bottom with your chest and legs off the ground. Do 10 reps with three sets and your core will be burning. 

No matter what type of exercise you are looking for, an exercise ball will be able to help you do anything. If you have any questions give the experts at Crafted Physical Therapy a call at (720) 204-4567 or visit our location in Longmont, Colorado.