Exercise Ball Exercises


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Exercise Ball Exercises require that the entire body engage in the various exercises and this, in turn, forces the body to maintain proper alignment. In many ways, performing exercises on an exercise ball are similar to how the body moves throughout the day – moving various body parts while maintaining balance.

Exercising with an exercise ball require that the body utilize a host of core muscle groupss to maintain balance and stabilization. In addition, exercise ball exercises are excellent for stretching the various joints, muscles, ligaments, and tendons of the body.

The exercise ball (also known as a stability ball) was designed to assist in the rehabilitation of spinal injuries. However, today, exercise ball exercises have been added to a large range of exercise types. The exercise ball is an excellent addition to an existing workout program in that it promotes spinal stabilization, core development and strength, endurance, balance, and coordination. Performing exercises with an exercise ball is an excellent way to improve the strength of the abdominals and lower back areas.

Regular exercise with an exercise ball will improve functional strength, improve balance and coordination, increase flexibility, promote proper skeletal alignment, tone the core area of the body (abdominals, lower back, hips, and obliques), lengthen and stretch the muscles, ligaments, and tendons, improve blood flow, increase cardiovascular endurance, increase muscular endurance and tone, and promote weight loss.

Below you will find all of the exercise ball training exercises categorized by muscle group. Simply locate the specific muscle group that you wish to exercise using exercise ball exercises and a list of all exercises under the specific muscle group will be displayed. Each specific exercise will list the required equipment that is necessary to perform the exercise, the benefits of the exercise, the typical number of sets and repetitions for the exercise, and a step-by-step set of instructions on how to correctly perform the exercise. All of the exercises under this section are exercise ball exercises.


Abdominals Exercises

Abdominals Crunches w/Exercise Ball

This exercise is of moderate difficulty to perform and will exercise the upper and lower abdominals muscles. This exercise requires an exercise ball to perform. Recommended frequency: perform this exercise two to four times per week.

Abdominals Leg Raises

This exercise focuses on working the lower abdominals muscles and is of moderate difficulty. This exercise is performed using an exercise ball. Recommended frequency: perform this exercise one to three times per week.

Exercise Ball Abdominals Crunches

This exercise is fairly easy to perform and focuses on the upper abdominals area. This exercise requires the use of an exercise ball. Recommended frequency: perform this exercise two to three times per week.

Exercise Ball Abdominals Pull Ins

This exercise targets the entire abdominals area and is fairly difficult to perform. This exercise requires the use of an exercise ball. Recommended frequency: perform this exercise two to three times per week.

Inverted Exercise Ball Leg Pull Ins

This exercise is moderately difficult to perform and targets the entire abdominals region. This exercise is performed using an exercise ball. Recommended frequency: perform this exercise one to three times per week.

Legs On Exercise Ball Abdominals Crunches

This exercise focuses on the upper abdominals area and is fairly easy to perform. This exercise utilities an exercise ball. Recommended frequency: perform this exercise one to three times per week.

Medicine Ball Crunches on Exercise Ball

This exercise targets the upper abdominals area and uses an exercise and a medicine ball. This exercise varies in difficulty based on the weight of the medicine ball. Recommended frequency: perform this exercise two to three times per week.

Obliques Crunches

This exercise conditions the obliques muscles in an alternating fashion and is fairly easy to perform. This exercise requires an exercise ball to perform. Recommended frequency: perform this exercise one to three times per week.

Obliques Side Crunches

This exercise is fairly easy to perform and is executed using an exercise ball. This exercise targets the obliques and works one side of the obliques at a time. Recommended frequency: perform this exercise one to three times per week.

Back Exercises

Hyperextensions

This exercise targets the lower back and is fairly easy to perform. This exercise requires the use of an exercise ball. Recommended frequency: perform this exercise one to three times per week.

Seated Rows w/Elastic Band

This exercise focuses on the upper back and uses an exercise ball and an elastic band. This exercise varies in difficulty based on the tension of the elastic band. Recommended frequency: perform this exercise one to three times per week.

Biceps Exercises

One Arm Biceps Curls w/Exercise Ball

This exercise focuses on the biceps and uses an exercise ball and a single dumbbell. This exercise varies in difficulty based on the weight of the dumbbell. Recommended frequency: perform this exercise one to three times per week.

One Arm Curls w/Elastic Band

This exercise conditions the biceps and uses an exercise ball and an elastic band. This exercise varies in difficulty based on the tension of the elastic band. Recommended frequency: perform this exercise one to three times per week.

Preacher Curls

This exercise works both biceps and uses an exercise ball and a pair of dumbbells. This exercise varies in difficulty based on the weight of the dumbbells. Recommended frequency: perform this exercise one to three times per week.

Two Arm Biceps Curls w/Exercise Ball

This exercise focuses on the biceps and uses an exercise ball and a single dumbbell. This exercise varies in difficulty based on the weight of the dumbbell. Recommended frequency: perform this exercise one to three times per week.

Two Arm Curls w/Elastic Band

This exercise targets both biceps and uses an exercise ball and an elastic band. This exercise varies in difficulty based on the tension of the elastic band. Recommended frequency: perform this exercise one to three times per week.

Chest Exercises

Barbell Chest Press

This exercise targets the pectorals region and uses an exercise ball and a barbell. This exercise varies in difficulty based on the weight used with the barbell. Recommended frequency: perform this exercise one to three times per week.

Chest Press w/Elastic Band

This exercise works the pectorals area and uses an exercise ball and an elastic band. This exercise varies in difficulty based on the tension of the elastic band. Recommended frequency: perform this exercise one to three times per week.

Exercise Ball Inclined Pushups

This exercise works the entire pectorals region and is fairly difficult to perform. This exercise requires the use of an exercise ball. Recommended frequency: perform this exercise two to three times per week.

Exercise Ball Pushups

This exercise is fairly difficult to perform and targets the entire pectorals area. This exercise is performed using an exercise ball. Recommended frequency: perform this exercise two to three times per week.

Isometric Chest Presses

This exercise works the center-line of the pectorals area and is fairly easy to perform. This exercise requires an exercise ball to perform. Recommended frequency: perform this exercise two to three times per week.

Gluteals Exercises

Butt Extensions

This exercise targets one side of the gluteals at a time and is fairly easy to perform. This exercise requires only an exercise ball to perform. Recommended frequency: perform this exercise one to three times per week.

Exercise Ball Butt Lifts

This exercise targets one side of the gluteals at a time and is moderately difficult to perform. This exercise uses an exercise ball when performed. Recommended frequency: perform this exercise one to three times per week.

Exercise Ball Butt Raises

This exercise is fairly easy to perform and targets the gluteals and hip muscles. This exercise requires an exercise ball to perform. Recommended frequency: perform this exercise one to three times per week.

Exercise Ball Leg Lifts

This exercise focuses on the gluteals, hip, and abdominals muscles and is fairly difficult to perform. This exercise requires the use of an exercise ball. Recommended frequency: perform this exercise one to three times per week.

Leg & Arm Extension

This exercise is fairly easy to perform and works the gluteals and lower back muscles. This exercise is performed using an exercise ball. Recommended frequency: perform this exercise one to three times per week.

Leg Exercises

Hamstrings Curls

This exercise is of moderate difficulty and targets the entire hamstrings and gluteals muscles. This exercise requires only an exercise ball when performed. Recommended frequency: perform this exercise one to three times per week.

Squats

This exercise targets the gluteals, hip, quadriceps, and hamstrings muscles and is of moderate difficultly. This exercise requires the use of a wall and an exercise ball. Recommended frequency: perform this exercise two to three times per week.

Shoulders Exercises

Barbell Front Press

This exercise targets the deltoids and uses an exercise ball and a barbell. This exercise varies in difficulty based on the weight used with the barbell. Recommended frequency: perform this exercise one to three times per week.

Barbell Press Behind Head

This exercise works the deltoids and requires an exercise ball and a barbell to perform. This exercise varies in difficulty based on the weight used with the barbell. Recommended frequency: perform this exercise one to three times per week.

Lying Rear Deltoids Raises

This exercise works the posterior deltoids and requires an exercise ball and a set of dumbbells. The difficulty is dependent upon the weight of the dumbbells. Recommended frequency: perform this exercise one to three times per week.

One Arm Dumbbell Press

This exercise targets one side of the deltoids and uses an exercise ball and a dumbbell. The difficulty varies based on the weight of the dumbbell. Recommended frequency: perform this exercise one to three times per week.

One Arm Front Deltoids Raises

This exercise targets the anterior deltoids and uses an exercise ball and a dumbbell. The difficulty is based on the weight of the dumbbell. Recommended frequency: perform this exercise one to three times per week.

One Arm Lateral Raises

This exercise focuses on one set of lateral deltoids. This exercise requires an exercise ball and a dumbbell and the difficulty is based upon the weight of the dumbbell. Recommended frequency: perform this exercise one to three times per week.

One Arm Side Raises w/Elastic Band

This exercise targets one set of lateral deltoids and requires an exercise ball and an elastic band. The difficulty is based on the tension of the elastic band. Recommended frequency: perform this exercise one to three times per week.

Seated Rear Deltoids Flyes w/Elastic Band

This exercise targets the posterior deltoids and requires an exercise ball and an elastic band. This exercise varies in difficulty based on the tension of the elastic band. Recommended frequency: perform this exercise one to three times per week.

Shoulder Press w/Elastic Band

This exercise targets the deltoids and requires an exercise ball and an elastic band. The difficulty is dependent upon the tension of the elastic band. Recommended frequency: perform this exercise one to three times per week.

Two Arm Deltoids Raises w/Elastic Band

This exercise targets the lateral deltoids and requires an exercise ball and an elastic band. The difficulty is based on the tension of the elastic band. Recommended frequency: perform this exercise two to four times per week.

Two Arm Dumbbell Press

This exercise focuses on both sets of deltoids and uses an exercise ball and a dumbbell. The difficulty varies based on the weight of the dumbbell. Recommended frequency: perform this exercise one to three times per week.

Two Arm Front Deltoids Raises

This exercise works both anterior deltoids and requires an exercise ball and a set of dumbbells. The difficulty is based on the weight of the dumbbells. Recommended frequency: perform this exercise one to three times per week.

Two Arm Lateral Raises

This exercise works both lateral deltoids and requires an exercise ball and a set of dumbbells. The difficulty is related to the weight of the dumbbells. Recommended frequency: perform this exercise one to three times per week.

Triceps Exercises

Dumbbell Triceps Extensions

This exercise targets both sets of triceps muscles and requires an exercise ball and a set of dumbbells to perform. The difficulty is based on the weight of the dumbbells. Recommended frequency: perform this exercise one to three times per week.