Beginner Exercise Ball Workout


Advanced Level of Difficulty (45 minute workout) (by Ben)

This is a beginner workout that incorporates the exercise ball. This workout is suitable for any fitness level.

Member Rating: 9 out of 10 (1 Ratings | 1 Reviews)
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George (9/10)

Good workout ben! Tough as nails though!

Exercise

Perform the reps/sets or each exercise in this group one after another. Rest for the specified time period between sets and exercises.

Picture of a male doing Ball Squats Exercise

Ball Squats

The ball squat is a beginner exercise that uses the stability ball to maintain proper form while isolating the quads.

Do 20 reps then rest for 30 seconds - Do this twice before moving on.
LEARN EXERCISE
Picture of a female doing Stability Ball Hamstring Curls Exercise

Stability Ball Hamstring Curls

This hamstring curl exercise uses the stability ball. Hamstring curls improve balance and stability.

Do 20 reps then rest for 30 seconds - Do this twice before moving on.
LEARN EXERCISE
Picture of a female doing Deadbugs w/ Stability Ball Exercise

Deadbugs w/ Stability Ball

Deadbugs with the stability ball is a core exercise that works the upper and lower abs at the same time. This exercise uses the stability ball to ensure correct form throughout.

Do 20 reps on each side then rest for 30 seconds - Do this twice before moving on.
LEARN EXERCISE
Picture of a male doing Ab Crunch w/ Stability Ball Exercise

Ab Crunch w/ Stability Ball

The ab crunch with stability ball is a challenging core exercise that targets the abs. This exercise is suitable for all fitness levels.

Do 20 reps then rest for 30 seconds - Do this twice before moving on.
LEARN EXERCISE
Picture of a female doing Stability Ball Knee Tuck Exercise

Stability Ball Knee Tuck

The stability ball knee tuck is a beginner core exercise. This exercise targets the lower abs but also helps to strengthen the obliques and upper abs.

Do 20 reps then rest for 1 minute - Do this twice before moving on.
LEARN EXERCISE
Picture of a female doing Stability Ball Lunge Exercise

Stability Ball Lunge

The stability ball lunge exercise isolates the quads and buttocks. Here we use the exercise ball to maintain proper form and technique.

Do 15 reps on each side then rest for 30 seconds - Do this twice before moving on.
LEARN EXERCISE
Picture of a female doing Side Crunches with Stability Ball Exercise

Side Crunches with Stability Ball

The stability ball side crunch is a beginner exercise that reallly isolates the obliques. The stability ball keeps your body in the correct posture and helps you to maintain proper form throughout the exercise.

Do 15 reps on each side then rest for 30 seconds - Do this twice before moving on.
LEARN EXERCISE
Picture of a male doing Stability Ball Dolphin Exercise

Stability Ball Dolphin

The stability ball dolphin is a lower body exercise that targets the glutes and hamstrings.

Do 15 reps then rest for 30 seconds - Do this twice before moving on.
LEARN EXERCISE
Picture of a male doing Stability Ball Roll Outs Exercise

Stability Ball Roll Outs

The stability ball roll-out is an intermediate core exercise that targets the abs and obliques.

Do 15 reps on each side then rest for 30 seconds - Do this twice before moving on.
LEARN EXERCISE
Picture of a female doing Stability Leg Drop Pass Exercise

Stability Leg Drop Pass

The stability leg drop pass is excellent core exercise. This exercise strengthens and tones your abs and lower back.

Do 10 reps then rest for 1 minute - Do this twice before moving on.
LEARN EXERCISE