3 Different Ball Exercises – Try Them Out!

Ball exercises require concentration and balance, but you will certainly develop these skills.
3 different ways to exercise with the ball - Try them out!

Exercises  with a fitness ball are gaining more and more popularity all over the world. Initially, the balls were used only for the rehabilitation of patients after operations or accidents, especially in the case of joint damage.

Only recently  have ball exercises  become an integral part of pilates classes or home training sets. You may not have your home exercise ball yet, but today we want to introduce you to this type of activity. Be sure to try it out!

Ball exercises: Method 1

In order to lose a few unnecessary kilograms, stretch and gain not only flexibility but also strength, we recommend using this method at least twice a week. If you are worried about not keeping your balance, you can initially lean the ball against a wall or couch.

Stretching on the ball

Over time, your coordination will definitely improve and you will no longer be afraid of falling off the ball during exercise. All you need is a fitness ball and a bit of perseverance. To work!

Exercises for the abdominal muscles

  • Sit on the ball, then slowly lower yourself back against the ball.
  • Feet should rest flat on the floor. Bend your legs at right angles and stretch your arms above your head.
  • Lift your hips as high as possible.
  • Repeat 20 times.

Stretching your arms

  • Lie on the ball on your stomach and make yourself rest only on the lower abdomen and hips.
  • Rest your hands on the floor and straighten your legs.
  • Then “walk” forward on your hands so that the ball moves to your feet.
  • Repeat 10 times.

Exercises for the oblique muscles

  • Kneel down and support yourself on the ball with one side. One of your knees should touch the floor.
  • Raise your torso slightly and stretch out your legs.
  • You can also reach out with your free hand to keep your balance. The oblique muscles of the abdomen should work to their maximum.
  • Do 20 repetitions on each side.


  • Stand up straight and take the ball with both hands.
  • Place your feet hip-width apart with your fingertips pointing outward.
  • Then bend your knees.
  • Keep your back straight.
  • Keep your knees out of your toes and keep your thighs level with your knees while you squat.

Way 2

When you “make friends” with the first set of exercises, it’s time to move on to the next one – with a slightly increased intensity and level of difficulty.

This time the exercises should be easier for you, as you have already learned to control your body and the ball. Here are our suggestions:

Reverse short circuits

  • Bring the ball close to ladders, railings, or any other object you can lean on.
  • Lie on your back on the ball and stretch out your arms, hold on to what’s behind you.
  • Raise the straight and joined legs, and then lower them down to the ground.
  • You can also do this exercise by lifting your knees up to your chest.

Exercises for the oblique abdominal muscles

This exercise will also be easier if you do it close to a wall where you can rest your feet and gain support and strength.

  • Lie on the ball on one side. The only points of support should be your hip and thigh.
  • Then put your hand behind your head and lower your torso to touch the ball.
  • Return to the starting position.


Exercises such as the sternum should also be supported, at least initially, to avoid falling.

  • Place your elbows and forearms on the ball.
  • Extend your legs and rest your feet on a solid surface such as a wall.
  • Then lift your chest and thighs so that they are parallel to the floor.
  • Stay in this position for a minute.

Ball exercises: Method 3


  • Stand up straight and rest your thigh and calf against the ball.
Swings with the ball
  • Straighten your back, bend your left knee and push your right buttock towards your back. The ball should also move in that direction.
  • Do 10 repetitions on each side.

Hand-leg extension

  • Lie on the ball on your stomach. The head should remain in a straight line with the spine.
  • Then extend and lift your right leg and left arm. Keep your balance.
  • Hold that position, then turn sides.

Raising the chest

You can also use weights for this exercise.

  • Lie on the ball on your stomach.
  • Widen your legs so that the tips of your feet touch the floor.
  • Place your palms together in front of you (your elbows should be at a 90-degree angle) at the height of your chest.
  • Then, make a light swing so that your elbows point to your back and your chest lifts up.
  • Return to the starting position.

Exercises for the hips

  • In a standing position, prop the sole of your left foot against the ball, bend the leg at the knee, and keep your back straight.
  • Then stretch your leg to the side, letting the ball move with it.
  • Return to the starting position.
  • Do 10 repetitions on each side.

Back stretching

  • Support your lower abdomen and pelvis against the ball. Put your hands wide to the sides.
  • Knees and toes should be touching the floor.
  • Stretch out your legs and back.
  • Keep your head raised so that it is in line with the cervical spine.

Exercises in a sitting position

  • Sit on the ball and spread your legs. Keep your back straight and adjust your knees so that they point forward.
  • Place your feet flat on the floor.
  • Then widen and bring your knees together as if you want to jump off the ball.

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