How to Use An Exercise Ball for a Fullbody Workout

child's pose with exercise ball stretches chest, upper back, lower back, and shoulders.

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Got exercise ball? Then you've got a home gym. All you need is 5-6 super effective ball exercises that work the entire body so you can train at home without spending tons of money on weights or other equipment.

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Instructions

Difficulty: Moderate

Things You’ll Need:

exercise ball
motivating music
good athletic shoes

Step1

Exercise ball bridge works low back, butt, hamstrings, and abs. Great for beginners. Pick 2 leg exercises, 2 upper body exercises, and 2 ab exercises. If you're a beginner stick to basics like ball squats, ball crunches, push-ups with thighs on the ball, and ball bridges. If you're intermediate to advanced try more challenging ones like single leg squats, push-ups with shins on ball, ball pikes, ball overhead lunges, etc.

Step2

Legs up ball crunch works inner and outer thighs and abs. Great for beginners. Mix up your exercises into two mini-circuits (3 exercises per circuit) and start with your first circuit one going from one exercise to the next without resting. Taking a quick 10-20 second break and repeat two more times. For example perform 10-15 reps of ball squats, ball push-ups, and ball crunches without resting between exercises then rest and repeat two more times.

Step3

Single leg ball reach works hamstrings, abs, glutes, and low back After you've completed your first mini-circuit go right into your second one. For example; perform 10-15 reps of ball bridges, legs up ball crunches, and single leg ball reach without resting between exercises then rest and repeat two more times.

Step4

Runner's stretch with exercise ball stretches quad and hip flexors and promotes good posture. Stretch for 5 minutes after your workout to lengthen muscles, prevent injuries, and minimize soreness.