Here is another intermediate exercise ball workout for those who have a little experience with the exercise ball. Please review the exercise ball precautions and should you feel any discomfort or pain, stop and consult your physician or physical therapist before proceeding any further. |
Click on each exercise below for a full description of the movement along with suggested methods of progression and tips from a physical therapist. Perform these exercises according to your level of expertise:
This exercise ball workout includes exercises for the person with some ball experience. If, however you are finding these difficult, go back to the initial instructions and the basics and try the beginner programs 1 and 2. Feel free to modify each program to suit your training needs, and be sure to change your exercise programs every 6-8 weeks to maximize your training progression. Prior to any strength training it is important to warm up and stretch adequately afterward. You can follow the stretching program I've laid out or follow your own depending on your specific needs.
Click on each exercise below for a full description, progression, and tips from a physiotherapist.
|Bridging with Arms Crossed|
|Single Leg Hamstring Curl|
|Prone Leg Raise|
|Push Ups 1|
|Reverse Plank Knee Tuck|
|Advanced Side Crunch|
|Lunge and Twist|
|Scissor Leg Reverse Curls|
|Oblique Crunch 2|
|Single Leg Calf Raise|
|Alternate Arm and Leg Raise|
|You may find that after having done this program you have come up with a new exercise. Feel free to share it with the rest of us. Post your new exercise ball exercise here on WikiBall. |
Back to Basics
Beginner Ball Exercise Workout I
Beginner Ball Exercise Workout II
Intermediate Exercise Ball Routine I
Advanced Exercise Ball Workout I
Advanced Exercise Ball Workout II
I Have No Time To Exercise!