Exercise Ball Workout

Exercise ball workouts involve strength training exercises in which you use an exercise ball. Most of the exercise ball exercises are advanced, therefore, must be carried out ONLY by trained exercisers having exercise ball and weightlifting experience. Warming up is vital before making use of the exercise ball and stretching is vital after the exercise.

The ideal routine is to perform 2-3 sets with 12-16 reps of free exercise ball workouts, with a resting period of 30 seconds between each exercise. For the beginners, it is better to choose lighter weight, as you will find it hard to move using the ball.

One-Legged Deadlift

Take the exercise ball and stand with one foot on it. Your leg should be bent slightly and dumbbells should in front of your thighs. Draw your shoulders back, tug in your abs and flatten your back; tip from your hips and lower the weights to your knees, with your hands close to the thighs. Let your hamstrings and glutes contract to move your torso back up. Shift to the other leg and repeat the process.

Hamstring Rolls (Exercise Ball Ab Workout)

Lie on the floor. Put your heels on the exercise ball. Contract your glutes and raise your hips until your body comes in a straight line. Contract your hamstrings and press your heels into the exercise ball. Roll the ball towards you. While doing this, your abs and glutes should be tight. Avoid sinking into the middle of the ball.

Bent Over Rows On Single Leg

Bend your torso to bring it in a straight line to the floor, with your back flat and weights down. Stretch one leg and prop your toe on the exercise ball. Bend your elbows, squeezing your back to draw weights up to the level of your torso. Lower your arms, keep your legs stretched, and repeat. Then, move to the other leg and repeat. This is one of the examples of lifting weights while sitting on exercise ball.

Seated Lateral Raise Combined With Hip Flexion (Dumbbell Workouts With Exercise Ball)

Sit on the exercise ball. Place dumbbells at the sides. Raise one foot, keep it raised. Now, raise your arms to the sides at shoulder level, with your elbows slightly bent and your wrists straight. Lower your arms and repeat. Then move on to the second leg.

In addition to this, there are workouts with gold exercise ball and stability ball workout. Browse the website and you will come across exercise ball chart along with exercise ball workout guides.