Exercise Ball Workouts & Exercises

Your core and stabilizer muscles stay constantly engaged when you work out with an exercise ball, according to Ask the Trainer. The exercise ball, also known as a fitness or stability ball, gives you an extra workout as you try to balance your body on the wobbly ball. Start with five repetitions of each exercise and work up to 10 or 15.

Abs

A study on ab exercises published in the May/June 2001 issue of "ACE Fitness Matters" ranked crunches on an exercise ball as the best exercise with workout equipment for home use. In the study, crunches were more effective on the ball than done without it. To perform this exercise, put your balance ball on a yoga mat or floor where it will not slip. Lie with your back on the ball and keep your thighs and torso parallel to the floor with your feet flat on the floor. Cross your arms over your chest, tuck in your chin and raise your torso 45 degrees. Bring yourself back to the starting position.

Chest

For your chest and arms, perform pushups with the stability ball. Put the tops of your feet on the ball and your hands wider than shoulder-width apart on the floor. Straighten your whole body so you are in a starting pushup position. Lower your chest to the floor while keeping your back straight. Bring yourself back up. If this is too difficult, put the ball under your thighs instead of your feet.

Core

The stability ball can work your entire core, including your ab, back and side muscles. For one option, try the Mayo Clinic's Squat and Reach. While standing, pick up the exercise ball. Hold the ball straight in front of you while you squat. Keep your legs facing forward as you turn your torso and arms to bring the ball to the left. Slowly go back to center and then to the right. Bring the ball back to the center and then lift the ball up, back to the center and down.

Thighs, Buttocks and Hips

To exercise your thighs, buttocks and hips with the exercise ball, try wall squats. Put the exercise ball between the wall and your lower back. Put your feet hip-width on the floor about six to 12 inches in front of your body. Slowly squat, bringing the ball with your back until your thighs are parallel with the floor. Lift yourself, rolling the ball back to the starting position.