Free Exercise Ball Exercises
Below you will find an exhaustive list of free exercises,
most using the ball. Click on each exercise to get a full description
of the movement, a list of the major muscles involved, diagrams, and
tips from a physical therapist are included on each exercise page. Each
exercise also gives suggestions for progression for when you're ready
to make it more difficult. That may involve the addition of dumbbells,
ankle/wrist weights or just a slight change in your positioning. Each
exercise page will also provide a link to another exercise that is a
little bit easier in case you are having difficulty, or an exercise
that's a little more difficult in case you are finding it too easy.
Most people, however, do not find any of these exercises very easy
because they demand something of you that you don't always get in an
exercise, and that's concentration and control. Like yoga, these
exercises also challenge one's balance, proprioception, and mindfulness.
Review exercise ball precautions prior to starting any of these ball exercises. It's helpful to review the rationale for doing exercise ball exercises and become familiar with the core anatomy involved. If this is the first page you've landed on you should also learn about how to use the exercise ball and how to find your neutral position prior to attempting these. If you have a history of back pain, consult your physical therapist prior to choosing exercises.
Mix any combination, but follow the guidelines provided in each
description. If you have any pain, shaking, or feel you are unable to
control the movement, stop and find a more rudimentary exercise ball
exercise.
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
Bridging
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
Superman
Pushups 1
Pushups 2
Ball
Plank
Ball
Plank Knee Tuck
Swaying
Ball Plank
Knee
Pushup on Ball
Pushups
on Ball
Plank
on the Ball - straight arms on knees
Plank
on the Ball - straight arms on toes
Ball
Walkout
One
Sided Hand Walkout
Single
Legged Superman
Hip
Extension
Rolling
Plank 1
Ball
Plank Heel Raise
Ball
Plank Twist Kicks
Pushups
with One Foot Support
Forward
Arm Raise
Reverse
Flyes 90 Degrees
Reverse
Flyes 45 Degrees
Reverse
Flyes 135 Degrees
Single
Knee TuckPike
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
Side lying
Exercises
Hip
Abduction
Hip
Adduction
Side
Crunch with Knee On Floor
Side
Crunch with Knee Off Floor
Side Plank
Advanced
Side Crunch
Beginner
Side Crunch
Rolling
Side Plank
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
Lunge
Skate
Stride
Alphabet
Side Squat
Lunge
and Twist
Stretches
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
Triceps
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
SquatLunge
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
While it's nice to have access to free exercises on the web, nothing
can substitute for the instruction from a physical therapist or a
personal trainer. If you are unsure of your technique or are concerned that an exercise may be appropriate for you when trying any
free exercises found on the internet consult your professional for some
feedback.