Exercise Balls: Expert Guides and Resources

A variation on the classic bridge, the single-leg bridge targets the hamstrings and glutes while working on an exercise ball. Because the single-leg bridge uses the weight of only one leg to support the weight of your entire body, the all-important core muscles (abs and butt muscles) also get a good workout.Sit tall on the ball and roll down slowly until only your shoulders touch the ball.

The bridge is one of the most classic positions for ball exercises. The bridge gives your hips and lower back a workout as you lift up your body.Rest your head and shoulders on the ball with your knees bent at a 90-degree angle.Make sure that your knees are stacked over your ankles. Keep your arms folded behind your head and press the hips up toward the ceiling.

The torso lift helps improve posture and strengthens all the muscles along the spine. Doing the torso lift after working on your abdominal muscles also feels really good because of the opposing motion — lifting up rather than curling in. This exercise focuses on working the lower body.Lie with your stomach and waist on the ball and your legs extended behind you.

The backbend stretch feels really good right after you do abdominal crunches because by bending backward on the exercise ball, you stretch your muscles in the opposite direction, reversing the motion of the crunch. This exercise focuses on working the lower body and also releases any tensions in your back that may have built up.

The triceps press works the triceps —the back of the arms. When done on an exercise ball, this exercise (which is usually done while sitting on a weight bench) becomes more challenging because you have to maintain your balance. This exercise focuses on working the upper body and training your core. Beginners need a 3- to 5-pound weight.

Doing abdominal crunches with an exercise ball places the emphasis not only on the abs but also on the legs, butt, and hips. By grasping the ball between your knees, the larger abdominal muscles (or outer abdominals) get used a lot more intensely. This exercise focuses on working the upper body and training your core.

Hip circles on an exercise ball loosen up the pelvis by releasing any built-up tension in the hip joints. This exercise also helps you get used to sitting on the ball. In addition, it focuses on working the upper body and training your core. If you find the following exercise challenging but are able to maintain proper form while doing it, then you’re working out at the right level for you.

The lifting motion used by the hips in leg circles exercise on an exercise ball helps create a shapelier butt by defying gravity. By working the muscles in the upper leg and alongside the hips, you’ll notice better buns in no time! This exercise focuses on working the lower body.Lie on the floor, placing your left leg on the ball.

Push-ups on an exercise ball target your chest muscles along with the abdominal muscles and butt to keep you steady on the ball. Doing push ups on an exercise works out the lower body more than a traditional push-up. Keeping your lower legs or shins on the ball will help you balance yourself during the push-up.