Despite its simplicity, the balance ball has become a truly useful training tool and is enjoying a well-deserved fitness renaissance.
In the late 1990s and early 2000s, leisure centers and exercise videos around the world were invaded by these big, bouncy balls. Initially used by physical therapists for rehabilitation, it soon became mainstream. why? Because a balance ball is a great tool for developing functional “real world” strength.
Machines and many free weight exercises only work one major muscle group because you can only move in one direction. However, performing balance ball exercises allows you to train all the stabilizer muscles that support movement, in addition to the driving force.
Why is it important? When you exercise, your body uses only what it needs. Although training primarily with machines may increase muscle mass and strength, it will negatively impact your stabilization and ultimately make your free weight exercises weaker. It’s like putting a bigger engine in your car but not upgrading the brakes or suspension. If you have to move faster or lift heavier objects, your brakes and suspension can become unbalanced, causing a collision or injury.
So I designed the following balance ball exercise to help you work your major muscles and all of the smaller stabilizer muscles around them.
These are the best exercise ball exercises
Balance Ball Crunch Balance Ball Crunch Twist Balance Ball Decline Plank Balance Ball Jackknife Balance Ball Jackknife Twist Balance Ball Pike Balance Ball Plank Balance Ball Roll Out Balance Ball V Up Balance Ball Push Up Balance Ball Oblique Crunch Balance Ball Glute Bridge Exercise Ball Hamstring curl exercise ball cossack squat
1. Exercise ball crunch
Lie on your back on the Swiss ball with your fingers next to your ears Place your tongue on the roof of your mouth and rotate your neck forward toward your chin Engage your abdominal muscles to lift your head and shoulders off the ball Pause at the top then lower it slowly
Coaching tip: To make it even more difficult, keep your arms straight behind your head.
2. Exercise ball crunch twist
Lie on your back and place your fingers next to your ears. Tuck your chin into your neck and engage your abdominal muscles. Lift your head and shoulders off the ball while rotating your right elbow to the left side of your body. Pause at the top and slowly lower. Swap sides after the specified number of repetitions
Coaching Tip: Instead of leading with your elbows, try to pull from your stomach. It may be easier to understand if you imagine that the upper body is fused.
3. Balance ball decline plank
Place your feet on a ball and your hands in a push-up position Inhale your belly button into your spine to keep your core activated Avoid arching your back as this will recruit the wrong muscle sequence please
Coaching tip: To make it even more difficult, move your feet closer together.
4. Balance ball jackknife
Place your ankles on the ball, place your hands on the floor, and lock your elbows in a push-up position Pull your belly button towards your spine Maintain a flat back position Pull and hold your knees towards your chest , slowly return
Coaching Cues: Move your hands closer together to make it more difficult.
5. Exercise Ball Jackknife Twist
Target areas: oblique muscles, lower back, shoulders
Get into a push-up position with your ankles on the ball and your hands on the floor, keeping your elbows locked. Pull your belly button towards your spine. Maintain a flat back posture. Pull your knee diagonally from your right side toward your left hip. Complete all reps on one side and switch
Coaching Tip: I find it difficult to balance on my toes on a Swiss ball.
6. Balance ball pike
Start in a push-up position with your toes on the ball Raise your hips up to the ceiling Maintain good back posture Slowly lower your hips
Coaching tip: To make it more difficult, do one leg at a time.
7. Exercise ball plank
Place your elbows on an exercise ball and your feet hip-width apart on the floor. Keep your back flat and your hips in line with your body. Hold the correct posture for as long as you can.
Coaching Tip: Close your eyes to make it more challenging.
8. Balance ball rollout
Place your elbows on the balance ball and your feet hip-width apart on the floor Keep your back flat and hips in line with your body Press your elbows upwards Hold and return to starting position
Coaching tip: I try to pull my name out with my elbow for an extra challenge.
9. Balance ball V-up
Lie down on the floor with a balance ball between your legs. Keep your core tense. Lift your legs and arms up. Hold the top and slowly lower it.
Coaching tip: If it’s too difficult, bend your knees and shorten the lever.
10. Balance ball push-ups
Target areas: abdominal muscles, chest, buttocks
Place your feet on the floor over the ball with your hands shoulder-width apart. Bend your elbows and slowly lower your chest until it touches the ball. Pause and push back firmly.
Coaching Tip: To add variety, do side push-ups bending in one direction for one set and the other way for another set.
11. Exercise Ball Oblique Crunch
Secure your feet to the support and place your hips sideways on the ball. Place your hands gently behind your head. Contract upwards as high as possible while keeping your body on your side. Pause and slowly return. Change side after set number of times
Coaching cue: Raise your arms straight above your head to make it even more difficult.
12. Exercise Ball Glute Bridge
Lie on the floor with your heels on the ball. Lift your hips off the ground and push upwards. Keep your back flat and in a straight line throughout the movement. Slowly lower to the starting position.
Coaching tip: If your hamstrings feel too sore during exercise, stretch your midsection.
13. Exercise ball hamstring curl
Lie on the floor with your feet on a balance ball. Keeping your hips up, pull your knees toward your chest. Pause and slowly return.
Coaching Tip: I often vary the angle of the knee pull to stimulate three different hamstring muscles. That is, both inside or outside.
14. Exercise Ball Cossack Squat
Stand upright and place one foot on the ball If your foot is on the floor, maintain alignment throughout the movement, especially to prevent your knee from dropping inwards Keeping your back flat, lower your hips Bend back as low as you feel comfortable, then press back down. As you get used to the movement, you can start squatting lower.
Coaching Tip: Keep your eyes fixed in one spot in front of you to maintain balance.
If you’re looking for an exercise ball to perform these exercises, the Pure2 Improve Ball is an excellent value.
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