Single Leg Raise
A beginner's exercise to get you used to balancing on the exercise ball with only two points of contact.
One of the most basic skills required to master exercise ball exercises is being able to separate pelvic movement from lower back movement. This exercise encourages you to move your pelvis independent of your back.
Curl (arms out)
This is a good hamstring exercise that teaches you how to maintain spinal neutrality while your legs are under load.
I know this looks simple. I challenge you to do this while not moving your lower back.
Back Extension 1
This is a good lumbar extensor strengthening exercise manageable for the beginner with the tips I've included.
Prone Leg Raise 1
Gluteal muscles and back extensors work together functionally in many everyday tasks.
Rolling Plank 1
Starting with short movements you can recruit your abdominal musculature within your tolerance.
Hip abduction is the outward movement of your hips. This movement is accomplished through contraction of the muscles that make up your outer thigh and glutes.
Adduction is movement of your thigh toward and across the midline. Contraction of the muscles of the inner thigh lift the leg up against gravity in this exercise.
Side Crunch with Knee on Floor
This is a good beginner abdominal crunch to target obliques.
Ab Crunch 1
By reaching with your arms forward you make this abdominal crunch relatively easy. Most beginner exercise ball workouts include crunches - so here they are.
Oblique Crunch 2
Another basic crunch. People are always doing crunches on the exercise ball. Click on the picture for a full description.
A great elementary exercise to work glutes, quads and back extensors together. That is often how they work functionally, so if one is weak it can often lead to problems down the chain. This exercise is important in any beginner exercise ball workout.
Return to the basics
Another beginner exercise ball workout
An intermediate exercise ball workout
Another intermediate exercise ball workout
It's worth reviewing some exercise ball workout safety precautions: