The Best Workouts To Do With An Exercise Ball

You’d be surprised all of the workouts that can be done with an exercise ball, but it tends to be one of the most underrated pieces of exercise equipment. It can seem pretty basic and for those who aren’t accustomed to working out, they could even wonder what it is used for. However, there are many, different exercises that can be performed with it and this gets to the point where there are full workouts entirely dedicated to be done with an exercise ball. The best workouts to do with an exercise ball are those that can fit the routine of a novice or experienced exerciser and they can really work their desired muscle groups all while being safe and protecting the joints.

Wall Squats

Wall squats are one of the best workouts to do with an exercise ball because it can serve as a great workout for a newbie or even someone who has quite a bit of experience under their belt. Basically, you lean on the ball as it is up against the wall and as you squat down, the ball will roll up to your head. When you come back up, that will complete one rep. The difficulty of this workout can be increased by the angle you’re leaning on the ball with. Move your feet further out for a deeper angle and move them in to add maximum resistance.

Squat and Reach

The squat and reach is a little more advanced as you are not leaning against the wall for support. This is done with the ball in your hands and is a workout that is very common among crossfitters. As you squat down with the ball in your hands, you then want to proceed to come back up while thrusting the exercise ball over your head. This full motion completes one rep and this is a great calorie burner, as well as an exercise that can work both the upper and lower body at the same time.


Rollouts are the most difficult of these three exercises because it is the one that offsets the body’s balance the most. It is great for the core and that makes it a great exercise for all athletes on all levels. How these are done is you lay on top of the ball on your chest and from that position, you proceed to roll out on your hands until the ball hits your feet. Then, you will proceed to roll back until the ball is back at your chest. Back and forth is one rep. Pace yourself on these, because they can be pretty taxing on the body and we recommend you leave these as a finisher exercise after you’ve completed the main portion of your workout routine.

Conclusion: The Best Workouts To Do With An Exercise Ball

These are a few of the best workouts to do with an exercise ball. Just like any exercise, you should start with a level that you are comfortable with and work up to a difficulty level that will allow you to make ample amounts of progress, but without sacrificing your form and staying safe at the same time.

Leave a Reply

Your email address will not be published. Required fields are marked *