If you’re looking for a fun and effective way to amp up your workout routine, look no further than the exercise ball. These versatile balls can be used for a variety of exercises that target different parts of your body, giving you a full-body burn that will leave you feeling energized and strong. Here are 10 effective exercise ball workouts that you can add to your routine today.
1. Ball Squats
Squats are a great way to target your lower body, but using an exercise ball can make them even more effective. Stand with your feet shoulder-width apart and place the ball between your lower back and a wall. Keeping your back straight, lower yourself down into a squat and then push back up, using the ball for support.
2. Ball Bridges
Bridges are a great way to target your glutes and hamstrings, and using an exercise ball can make them even more challenging. Lie on your back with your feet on the ball and lift your hips up towards the ceiling, squeezing your glutes at the top.
3. Ball Crunches
Crunches are a classic ab exercise, but using an exercise ball can make them more effective by engaging your core even more. Lie on your back with your feet on the ball and perform a standard crunch, lifting your shoulders off the ground and squeezing your abs.
4. Ball Planks
Planks are a great way to target your core, and using an exercise ball can make them even more challenging. Place your forearms on the ball and hold the position for as long as you can, engaging your abs and keeping your back straight.
5. Ball Push-Ups
Push-ups are a great way to target your chest and arms, and using an exercise ball can make them even more challenging. Place your hands on the ball and perform a standard push-up, keeping your core engaged and your back straight.
6. Ball Lunges
Lunges are a great way to target your legs, and using an exercise ball can help you get even deeper into the movement. Step one foot forward and place it on the ball, lowering yourself down into a lunge and then pushing back up.
7. Ball Russian Twists
Russian twists are a great way to target your obliques, and using an exercise ball can make them even more challenging. Sit on the ball and lean back slightly, lifting your feet off the ground and twisting your torso from side to side.
8. Ball Leg Raises
Leg raises are a great way to target your lower abs, and using an exercise ball can make them even more challenging. Lie on your back with your feet on the ball, and lift your legs up towards the ceiling, squeezing your abs at the top.
9. Ball Rollouts
Rollouts are a great way to target your core, and using an exercise ball can make them even more effective. Kneel on the ground with your hands on the ball, and roll the ball out in front of you, keeping your core engaged and your back straight.
10. Ball Hamstring Curls
Hamstring curls are a great way to target the back of your legs, and using an exercise ball can make them even more challenging. Lie on your back with your feet on the ball, and lift your hips up towards the ceiling. Then, curl the ball in towards your body, squeezing your hamstrings at the top.
Incorporating these 10 effective exercise ball workouts into your routine can help you target different parts of your body and get a full-body burn that will leave you feeling strong and energized. Plus, using an exercise ball can add an element of fun and challenge to your workouts, making them even more enjoyable. Give them a try and see the difference they can make in your fitness journey.
