Exercise Ball Workouts for
Better Core Strength and Balance 

If you are looking for ways to ramp up your gym experience, exercise ball workouts can be an exciting and challenging way to go. They are appropriate for every fitness level from beginners to advanced athletes and can be used to tighten and tone every part of the body. 

Exercise balls are one of the most popular pieces of fitness equipment. They are an inexpensive way to make your workouts more effective and they will also protect your back and hips if you have problems with those areas. 

Just a few exercises a day will work your entire body while also improving your strength and balance.

Selecting the Right Exercise Ball

Exercise balls come in a variety of sizes, and choosing the right one is very important to prevent injury and ensure that you will get the maximum results from your workouts. 

  • You should be able to sit on top of the ball comfortably with your feet flat on the floor and your knees bent at a ninety-degree angle, just like you would sit in a chair. If you are heavier, be sure to read the package carefully, as some balls are designed to hold more weight than others.
  • Make sure the ball is aired up properly. The firmer the ball, the greater the challenge. And, some exercises are hard to execute properly when the ball is squishy or doesn't roll properly.

Exercise Ball Workouts

Shoulder Press

This chest, deltoid, and tricep exercise will challenge and add strength to your upper body and core.

Exercise Instructions:

  • Sit toward the front of the ball with your torso upright and your back naturally arched. Hold the dumbbells just above your shoulders with your palms facing out.

  • With your feet firmly planted on the floor, press the weights upward until your arms are fully extended. Slowly lower the weights to your starting position and continue your reps.

exercise ball overhead press position #1Kyle Demonstrating the Seated Overhead Press
exercise ball overhead press position #2

Chest Press

This exercise will concentrate mainly on your pectoral muscles. Make sure to keep your core muscles engaged and your body in a straight line for this exercise.

Exercise Instructions:

  • Plant your feet firmly on the floor, place your back in the center of the ball, and raise your hips so that your body is in a straight line.

  •  Hold the dumbbells above and to the sides of your chest with your palms facing forward. 

  • Lower the dumbbells to your chest and press them upwards until your arms are almost fully extended but don't lock your elbows. 

  • Bring the weights back down and continue your repetitions.

exercise ball chest press position #1
exercise ball chest press position #2

Tricep Extension

Exercise Instructions:

  • Sitting upright on the ball and your feet firmly planted, hold the dumbbells above your head with your arms straight and your palms facing in.

  • Keep you upper arms totally still and bend your elbows to lower the weights behind your head until your forearms are parallel to the floor. 

  • Raise them back to your starting position and continue your reps.

seated tricep extension position #1
seated tricep extension position #2


Pike Plank

The exercise ball pike plank will do a good job of targeting your core and ab muscles. This exercise requires extensive core discipline to establish the pike position.

Exercise Instructions:

  • Start in a pike position on the ball with the ball under your thighs and your legs going straight out behind you. Just like with a regular plank, your abs should be lifted and your body is in a straight line.

  • Walk yourself out forward until the ball is under your knees. The further out you go, the higher and more challenging the pike will be.

  • Engage and use your abs to raise your hips into the pike position. The ball should roll forward under your legs.

  • Make sure to stay completely inverted with your shoulders down.

  • Take a deep breath in, check your balance, and return to your original pike position.

exercise ball pike plank position #1
exercise ball pike plank position #2Kyle Demonstrating the Exercise Ball Pike Plank

Benefits of Exercise Ball Workouts

  • Many trainers and fitness experts will often encourage exercise ball workouts for people with back issues. The soft surface can be easier on the hips and lower back and may even protect the spine from injury.  

  • Just sitting on the ball while watching television or reading will improve your posture and strengthen your core. If you work at a desk, try replacing your chair with a stability ball. It might feel a little awkward at first, and but you will get used it. Many people find that this position switch helps them from becoming stiff and sore after sitting for long periods of time.

  • Exercise balls come in almost every color so you can even choose one that you like, which may be important if it is about to become a piece of office furniture or part of your living room decor.

Other pages that might interest you:

I will continue to share ideas about diet and exercise that have helped me along the way. If you have any questions I can help you with, or ideas you would like to share, feel free to contact me or visit our Q&A forum

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