Fun Exercises to Try Using an Exercise Ball

Have you ever been to the gym to see a stability exercise ball just lying there in the corner? Have you seen little kids play around with this supposed gigantic volleyball? The answer to these questions is probably yes, but have you ever tried using an exercise ball as part of your workout routine? If your response to that is no, you're missing out on a good calorie burner. 

A stability exercise ball can work out all your muscle groups just as lifting weights can. It can target hard-to-engage muscle groups and increase your overall core strength without having to use expensive gym equipment. 

You can also have some fun with this piece of equipment while you are at it! Here are seven super fun stability ball exercises that you can try at home.

1. Sit and balance

Let's begin with the simplest one. Get your exercise ball and sit on it with your back straight. Lift your hands to the side to create balance and try lifting one foot at a time. If that's easy, you can lift both your feet and maintain this state of balance for at least a minute or two. 

Keep your stomach engaged throughout to work your abs and core. 

2. Legs mid-air

Lay your back on the exercise ball and keep your hands and legs on the floor. Slowly lift your legs straight and hold this position for a few minutes. This exercise targets your core strength and works your leg muscles too. 

You can also fold your legs and kick out alternatively if you want some movement going on.

3. Roll and squat 

Lean the ball against a wall with your lower back until it is firmly in place. Keep your feet apart and squat down in a sitting position as the ball rolls upward against your back. Repeat this workout 25 to 30 times to get your glutes and legs worked up and kept engaged. This is also great to improve your balance and your sitting posture.

4. Floor taps 

Lie on the floor with your arms to the side and place your heels on the exercise ball. Then slowly lift your hips off the ground, while keeping your core and glutes engaged. 

Once you are in this ready position, swing your right leg out and tap the ground beside the ball. Do the same thing with your left leg. Continue this workout for two to three minutes and you can move on to the next one! 

5. Plank and roll 

Get into a plank/push-up position and keep the ball under your shins. Make sure your body is in a straight line before you begin the exercise. Lift your hips in the air as you roll your ball towards the center of your body. Roll it back to get to your starting position and repeat the movement. 

Repeat this exercise 10 times or more. 

6. U-up and transfer 

Lay down on your back with your arms stretched out above your head, and hold the exercise ball between your feet. Squeeze the ball tight and lift it, simultaneously lifting your hands to form a U shape. Transfer the ball to your hands and lay back down, stretching your legs straight out. Repeat the same process, this time transferring the ball from your hands to your feet. 

7. Stir the cauldron 

This exercise is an interesting one as it resembles a witch stirring her ingredients in a huge pot while getting her obliques toned! Start by kneeling in front of your exercise ball. Grip your hands together and place your forearms on the ball, while keeping your body in a diagonal position. Press your forearms against the ball and rotate clockwise as you engage your core muscles. You can repeat this process in an anti-clockwise direction as many times as you please. 

You are not only limited to trying these exercises - you can also do basic cardio, yoga or pilates and incorporate this piece of equipment for even more fun.  

With these exercise ball workouts, your daily fitness routine doesn't have to feel like a chore anymore. Get your ergonomic exercise ball here at Pink Is In, put on some music, and get in shape!

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Written by Chelsea Muller