16 exercises using only the exercise ball

There are many benefits to using an exercise ball when doing your regular exercise. It improves balance, coordination and flexibility, and strengthens back and core muscles. Some studies have indicated that using an exercise ball as a seat improves body posture and range of motion. Plus, it's an entertaining addition to your workout.

And if, like us on the bright side, you're tired of repetitive exercises like planks or crunches, here are 4 sets of creative exercises you can do with an exercise ball.

first group

1. Extension of arms and legs

● Lie on the ball under your stomach with your hands and toes touching the floor.

● Slowly raise your right arm and left leg while tightening your torso, before slowly returning to the starting position as well.

● Repeat the movement alternately with your left arm and your right leg.

2. Push the buttocks

● Sit on the ball.

● Move your legs forward until your shoulders are on the ball and your feet are on the floor, knees bent at 90°.

● Keep your knees straight with your feet slightly apart.

● Slowly lower your buttocks to the ground, then raise them.

3. Squatting on the wall

● Place the ball on the wall, leaning on it with your lower back.
● Step your feet forward, shoulder width apart.
● Squat down until both thighs are parallel to the floor.
● Return to a standing position.

4. Plank

There are two variations of the plank exercise you can try:

● Put your hands on the floor and your feet on the ball. You can lie face down on the ball and push your body forward with your hands until the ball reaches your feet.

● From this position, move into plank position on the forearm.
● You can also try this drill in reverse, placing your forearms on the ball and your feet on the floor. 

To make it easier for you, you can start by putting your knees on the floor and then lifting them.

the second group

1. Grinding

● Lie on an exercise ball under your back with your hands clasped behind your ears.
● Raise your shoulders and hold this position for a bit before returning to the starting position.

2. Cobra

● Lie on the exercise ball under your rib cage.
● Extend both legs back, keeping them straight, about shoulder width apart.
● Put your arms along your body.
● Lift your chest by tightening your back and shoulder muscles.

3. Penknife

● Start in a plank position with your hands on the floor and your feet on the ball.
● Bend your thighs and knees towards your belly and hold this position.
● Roll the ball back to its original position.

4. Thigh lift

● Lie on your back on the floor with your calves and feet on the ball.
● Raise your thighs until your back is straight with your feet and hold this position.
● Return to the initial position.

third group

1. Side milling

● Lie on the ball under your back with your hands clasped behind your ears.

● Raise your shoulders by bending your torso to the right as if you wanted to touch your right knee with your left elbow.

● Return to the initial position and repeat the movement alternately on the other side.

2. Pressure

● Start in a plank position with your hands on the floor.

● The closer the ball is to the top of the leg, the more support it gives you.

● Make sure your thighs are at an appropriate level, neither high nor low. Contract your core and leg muscles to keep your body straight.

● Bend your arms and lower your body as in regular push-ups.

3. Grinding bike

● Start in a plank position with your hands on the floor.

● Raise your torso and thighs so your toes are pointing inward, contract your leg and torso muscles.

● Return to the initial position.

4. Leg curl exercise

● Lie on your back on the floor with your calves and feet on the ball.

● Raise your thighs until your back is straight with your feet.

● Bend your legs so that the knees are facing up and the ball is approaching you.

● Next, spread your legs to keep the ball away from you.

Fourth group

1. pass the ball

● Lie on your back on the floor.

● Place the ball between your feet and press down firmly with your feet.

● Raise your arms and legs at the same time, keeping them straight.

● Transfer the ball to your hands and lower your arms and legs to the floor.

● Repeat the movement to pass the ball from the hands to the feet.

2. Reverse Butt Lift

● Lie on the ball on your stomach, touching both thighs.

● You can rest on your hands or forearms.

● Use the calf muscles and gluteal muscles to raise and lower the legs.

3. Roll

● Sit on the floor with your knees bent in front of you and place the ball in front of you.

● Keep your forearms on the ball.

● Roll the ball forward by extending the arms forward while straightening the core muscles.

Roll the ball backwards to return to the starting position.

4. Reverse milling

● Lie on the floor on your back.

● Bend your legs over the ball so they are between them.

● Tighten the abdominal muscles while pulling the buttocks and knees towards the chest.

Have you ever used an exercise ball? Was it helpful? Do you know any other exercises with it? Share your experiences and tips with us in the comments.