Exercise Ball Workout

Hi friends!

So it’s been awhile since I’ve graced you with a workout. Well, truth be told my workout schedule is not all that exciting: run, yoga, Insanity DVDs, run some more, repeat. Not much to report.

Lately I have been trying to add some more strength training to my workouts because a) I miss it b) I want to get stronger and c) It’s good for running and well overall well being. [Sidenote: I see CrossFit in my future…] But, not being a member at a gym (no fancy weights or equipment for this girl) has made this a challenge. Until now.

Exercise ball

[Image source]

Meet your new friend: the exercise ball. Also known as the stability ball, the balance ball, the birth ball, the Swiss ball… okay it’s a ball people. [I even sit on one at work]

I’m so glad I discovered all the awesomeness this spherical thing can do for your bod. This workout focuses on strengthening major muscle groups (legs, core and arms) by using balance and your body weight. It’s not too long or too strenuous so it was a great addition to my recovery workout on Sunday.

The various links below the workout explain each exercise but if you have any questions just ask :)

A few other notes:

  • All exercises are done on the ball
  • If you can do more than what I do (5-8 push ups is hard for me!) by all means listen to your body
  • Smile and think about how great you’ll feel once it’s over

Exercise Ball Workout

Hamstring curl


Ball push-ups: feet on ball AND hands on ball


Upper back extension



Questions of the day…

Do you incorporate exercise ball work into your workout? 

What exercises would you add?

Why are there so many names for this ball? 

Why are gym memberships so expensive? 

Why don’t muscles just appear? 

Do I have a shopping problem? 

Okay I’m done asking questions.


40 thoughts on “Exercise Ball Workout

  1. I love my exercise ball, but I’ve definitely been slacking when it comes to actually working out on it. Now I just sit on it when I’m at the computer, but I remember that jack-knives (I think that’s what they were called) were some of my favourite to do.

  2. I have an exercise ball at home, but haven’t really used it for whats its (multiple) intentions are. Sometimes when I want to do ‘abs’ at the gym or do an exercise but not do an exercise I might do crunches on it- although its effectiveness is limited!

    And seriously, why are gym memberships so damn expensive?

    And pps, cant wait to see how this crossfit engulfs.. ;)

  3. I love this! Now I’m inspired to try using the exercise ball I always see at the gym. This looks like an awesome workout.
    Also, completely agree that it’s impossible to have too many cute workout clothes haha

  4. hahaha seriously why dont muscles just appear?? i promise if i ever find out the answer, you’ll be the first person i tell, as long as you promise to do the same :) and i love the stability ball. this past year has been all about a focus on strength training for me rather than aerobic activity (for the first time ever) and the stability ball has been a big help. i love this workout- but omg ball pushups- girrrl you crazy (and by crazy i mean absurdly impressive :) )

  5. You’re making me want to pull my exercise ball out of the closet it’s been in for a while! Even just sitting on it is a great idea – I’ll have to see if the height will do for my desk at home.
    And as for why gym memberships are so expensive…lady, I got nothin ;-) They definitely make them pricey!

  6. Now I need to buy an exercise ball! I’ve done workouts on the exercise ball at the fitness studio that I go to, but I really need a ball for home. I’ll be searching for one on Amazon today! :-) Pinned this workout and can’t wait to try it!

  7. I tried my first ball workout on Monday in a Pilates class and loved it. I definitely picked too big of a ball though – whoops little did I realize that made the workout harder! Definitely pinning this one :) Thanks!

  8. Plank on an exercise ball is SUCH a good one..I’m always shaking towards the end. Though I belong to a gym there are several days, usually in the winter, when I just don’t want to leave my apartment, so I’ve slowly created a mini home gym…I have an exercise ball and two sets of dumbbells. All I need now is a yoga mat and I may never have to leave!

  9. HAHA I love all of your questions today. I do NOT think I could do a push up on an exercise ball…not even one. Well maybe one, but certainly not more. Gym memberships are super expensive, but HELLO lady, CrossFit memberships are 20x more expensive. Although you could probably just find the workouts online and do them at home.

  10. I feel like exercise balls have been so under-appreciated lately! I have a workout using one that I’ve been meaning to share too, I need to get on that! This one looks fabulous, I love ball push-ups! Those and pikes are my fav ;) Have a fabulous Tuesday!

  11. I love using the stability ball. I got hooked on it after using it in Tina’s Best Body Bootcamp (an online bootcamp). Very multi-purpose and fun to switch it up!

  12. The great thing about still being a student is the included access to the campus gym; I have my pick of dumbbells that I will likely never even be able to lift (30 lbs… HAH!).

    I got the same lulu top for my birthday, but in blue; I love it!

  13. Your post is a reminder that I need to use my stab-ball more! Thank You! The only exercise I use it for currently is the pike (http://www.youtube.com/watch?v=5YuH4_D771A).
    Actually have seen some $10 a month gym memberships at some gyms around me – they have all the equipment, but no classes and no showers – a great deal still…and so with you on muscles just apearing – if only we could be like popeye and eat a can of spinach and have it pop out a bicep or 6 pack! :)

  14. I LOVE stability ball workouts!! My favorite move on it is the hamstring curls and a holding a plank with my feet on the ball and “writing” the abcs ;) I’m considering making the switch from chair to stability ball in my office, too!

  15. I have been using the ball at the gym for some of my ab exercises. I kind of have a love hate relationship with it. I love it cause i think it gives me a much better workout but hate it because it makes my simple little push-ups and planks so much harder.

  16. love using my workout ball at home! I sued to have this awesome guide book with over 100 exercise ball workouts and over the years have misplaced it, would surely come in handy now! hehe

    You definitely can never have enough workout clothes!! Pretty much my favorite things to buy!

  17. No such thing as a shopping problem!! Hehe – I love that lulu jacket :) Good thing we don’t live close to one another, we’d both have serious money issues ;)

  18. I mainly use the gym ball for ab exercises… crunches, reverse crunches, alternates, obliques, and planking. Also use the ball as a bench for bench press.

  19. There really are way too many names for those balls, I even catch myself calling it different things depending on who I am talking to. I try and use it with all of my core workouts, but sometimes I just use my BOSU instead.

    The price of gym memberships has always kind of baffled me- I know it is mainly to pay for staff (once all the equipment and stuff is paid for) but dear god $$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$

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