Ball Exercise Workout
- Beginner 2

Here is another ball exercise workout for the beginner. Please review the exercise ball precautions and should you feel any discomfort, stop and consult your physician or physical therapist.

As you find these exercises easier progress them as each exercise describes:




Then move on to the intermediate exercise ball workout programs.

If you are finding these difficult, go back to the basics. 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.

Ball Exercise Workout

Click on each exercise below for a full description and progression


Because you are lying supine (face up), this exercise biases the muscles on the back of your spine, back of the pelvis, back of the legs and back of the shoulders:  hamstrings, glutes, posterior deltoid, etc.


The Clock

Start with very short movements and always return to 12:00 and pause to regroup and feel in control. This can be considered a beginner exercise if only short movements are attempted.



This is a great exercise to work on if you are trying to prevent back pain. It forces you to use muscles that are often inhibited as we sit at desks all day. The scapular rotators, rotator cuff, posterior deltoid, back extensors, and the gluteal muscles are often underused in most sedentary occupations.

Reverse Plank

A lot of more advanced exercise ball exercises start with this position.


Knee Pushup on Ball

This exercise is easier because you are on your knees; however, it is a challenge to your scapular stabilizers.


Hip Extension

Work your glutes and lower back extensors with this ball exercise.


Bilateral Leg Raise with Hands on Hips

Here's a challenge to your balance and pelvic control. You may want to start this one with the ball up against a wall.



A good exercise for pelvic stabilizers, quads and glutes, always make sure your knee doesn't move in front of your foot.


Reverse Bridge

Here, hip extensors and abdominals work together to maintain a stable core.


Hip Crunches

The little added weight of the exercise ball makes this a challenge to your abdominals to maintain neutral spinal positioning.


Floor Ab Crunch

Simply another way of performing the standard "crunch" that everyone knows and loves.


Calf Raise 2

Leaning forward with the ball doing this exercise works your calves through a different range.


Holdup 1

You'd be surprised at how weak your scapular stabilizers are. Try this without allowing your shoulder blades to move or stick out.


Holdup 2

More scapular stabilization.


Side Squat

Squats are great for hip strengthening- often one of the weakest links.


 Related Links:

Go back to the basics
Another beginner exercise ball workout
An intermediate exercise ball workout
Another intermediate exercise ball workout
No time to exercise!

To review  ball exercise workout safety:

  • Make sure you check that the ball is in good condition. Weaknesses in the ball can result from exposure to heat or sharp objects.
  • Wear comfortable clothing as well as a good pair of rubber soled shoes for gripping the floor.
  • If you sweat a lot you'd be wise to wear a shirt so you don't slip off the ball.
  • Make sure the area you are working out in is large enough to accommodate both you and the ball.
  • if you are having difficulty balancing on the ball either start with a more rudimentary exercise or prop the ball up against the wall until you get a feel for the movement.
  • If you do not feel comfortable doing an exercise, find a different exercise.

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