Exercise Ball Exercises Site Map 

Use links below to quickly find pages of this website. If you are unable to find what you are looking for here, use the search page for specific topics.

Getting Started

The Science


Why a Ball
History of the Ball
Choosing an Exercise Ball
Exercise Ball Size
Exercise Ball Workouts
Exercise Progression
Stretches using a Ball
Core Anatomy
Core Stability
What is Core Instability

Abdominal Strength Test
Birth Ball
Birth Ball Tips
Birth Ball and

Exercise and Pregnancy
Sports and Pregnancy
Post Partum

External Link:
The Essential Exercise
and Birth Ball Handbook


Strength Training
Scuba Diving
Rock Climbing


Posture Check
Posture Tips
Exercises for Posture
Back Exercises
Back Pain
Ball Chair

About Me
Related Sites
Privacy Policy

Workout Routines

Free Exercise Tools



Evaluation of functional and neuromuscular changes after exercise rehabilitation for low back pain
Sitting on a chair or an exercise ball
The response of the transverse abdominus and internal oblique muscles to different postures.
Classroom seating for children with attention deficit hyperactivity disorder: therapy balls versus chairs.
Changes in muscle activity and perceived exertion during exercises performed on a swiss ball.
Muscle force and activation under stable and unstable conditions.
Ball or chair as seating arrangement in the classroom. A prospective study.
Do exercise balls provide a training advantage for trunk extensor exercises? 
Increased deltoid and abdominal muscle activity during swiss ball bench press.
Contraction of the abdominal muscles associated with movement of the lower limb.
The Effect of Short-Term Swiss Ball Training on Core Stability and Running Economy.
The Effects of Stability Ball Training on Spinal Stability in Sedentary Individuals.
Trunk muscle activity in healthy subjects during bridging stabilization exercises.
Importance of the intersegmental trunk muscles for the stability of the lumbar spine.
Back and hip extensor fatigability in chronic low back pain patients and controls.
Effects of pelvic stabilization on lumbar muscle activity during dynamic exercise.
Woman's position during second stage of labour.
Relationship between limb movement speed and associated contraction of trunk muscles.

The Exercises

Floor Exercises
Floor Superman
Floor Bridging
Floor Side Bridging
Floor Plank
Single Leg Raise
Abdominal Hollowing
Seated Russian Crunch
Birth Ball Positioning
Sitting on the Ball
Sitting on Ball Leaning Forward
Standing Leaning Over Ball
Kneeling Leaning Over Ball
Squatting Back
Bridging Exercises
Bridge Side to Side
Side Bridge on Forearm
Bridge with Hip Roll
Single Leg Hamstring Curl
Hamstring Curl(arms out)
Hamstring Curl (arms crossed)
Single Leg Raise and Cross
Hamstring Curl (arms up)
Inner Thigh in Side Bridging
Bridging T Raise
Bridging with Arms Crossed
Leg Raise
Side Bridge
The Clock
The Clock with Arms Up
Outer Thigh in Side Bridging
Leg Drops
Leg Drops with Arms Crossed
Foot Drops
Bridging with Knees Bent
Bent Leg Raise
Single Leg Bridge
High Impact Exercises
Shock Lockout
Ball Bounce
Push Off
Exercises in Kneeling
Scapular Pro/Retraction
Kneeling on Ball
Side to Side Jump
Exercises in Prone
Back Extension 1
Back Extension 2
Prone Leg Raise 1
Prone Leg Raise 2
Swim Kick with 2 Hand Support
Swim Kick with 1 Hand Support
Pike Over the Ball
Pushups 1
Pushups 2
Reverse Plank
Reverse Plank Knee Tuck
Swaying Reverse Plank
Knee Pushup on Ball
Pushups on Ball
Static Pushup on Knees
Static Pushup on Toes
Hand Walking
One Sided Hand Walking
Single Legged Superman
Hip Extension
Rolling Plank 1
Reverse Plank Heel Raise
Reverse Plank Twist
Pushups with One Foot Support
Forward Arm Raise
Reverse Flyes 90 Degrees
Reverse Flyes 45 Degrees
Reverse Flyes 135 Degrees
Single Knee Tuck
Pike Pushup
Rolling Plank 2
Superman Takeoff
Alternate Shoulder Extension
Back Extension 3
Trunk Roll 1
Trunk Roll 2
Look at the Ceiling
Front Spin
Sidelying Exercises
Hip Abduction
Hip Adduction
Side Crunch with Knee On Floor
Side Crunch with Knee Off Floor
Static Lean
Advanced Side Crunch
Beginner Side Crunch
Active Lean
Side Lifts
Exercises in Sitting
How to Sit
Pelvic Tilt
Pelvic Lateral Shift
Seated Leg Raise (arms at 90)
Seated Leg Raise (hands on hips)
Seated Leg Raise (arms up)
Thigh Squeezing
Bilateral Leg Raise with Arms at 90
Bilateral Leg Raise with Hands on Hips
Bilateral Leg Raise with Arms Up
Exercises in Standing
Skate Stride
Side Squat
Lunge and Twist
Supine Back Extension
Adductor Stretch
Trunk Side Stretch
Prone Trunk Rotation
Supine Hamstring Stretch
Hip Rotator Stretch
Supine Trunk Rotation
Lat Stretch and Trunk Rotation
Kneeling Lat Stretch
Prone Side Stretch
One Sided Pec Stretch
Lying Side Stretch
Prone Quad Stretch
Hip Flexor Stretch
Seated Hamstring Stretch
Seated Adductor Stretch
Seated Glute and Back Stretch
Prone Back Extension
Supine Pec and Subscap Stretch
Supine Pec Stretch
Kneeling Trunk Rotation
Exercises in Supine
Assuming the Supine Position
Reverse Bridge
Reverse Bridge Leg Raise
Reverse Bridge Straight Leg Raise
Ab Crunch 2
Oblique Crunch 3
Rolling Side to Side
Reverse Bridge Twist
Reverse Bridge Twist with Leg Raise
Alternate Arm Raise
Tricep Dip
Hip Crunches
Straight Leg Hip Crunch
Knee Extension
Ab Crunch 3
Hand Off
Alternate Arm and Leg Raise
Ab Crunch 1
Oblique Crunch 2
Oblique Crunch 1
Floor Ab Crunch 1
Floor Ab Crunch 2
Floor Ab Crunch 3
Scissor Leg Reverse Curls
Ball on the Wall
Wall Pushup
Calf Raise 2
Leaning Straight
Leaning Up
Leaning Down
Single Arm Lean
Wax On Wax Off
Holdup 1
Holdup 2
Calf Raise 1
Side Squat
Single Leg Squat
Squat Leg Raise
Squat Leg Raise (ball high)
Single Leg Calf Raise
Single Leg Side Squat