Exercise Ball Workout

Exercise ball workouts are my favorite because I despise traditional floor abdominal work. I do not like doing crunches or sit-ups to maintain my abdominal and core strength. If you are new to using an exercise or stability ball I hope you find this page helpful and inspriting for you to get your own program going.

The reason that I find these exercise ball workouts so effective is because they target all of the core including the lower back, hips, and abdominals. All of these are important to strengthen in order to reduce injury and prepare yourself for real world activites such as lifiting or pushing objects.

Here are some of my very favorite workouts including one available from Beachbody, called Turbo Jam: Get On the Ball! Before starting any of these exercises be sure to have warmed up properly. Do not do these with a cold body as you can put your body at risk for injury or pulled muscles. Do as many repetitions you can comfortably accomplish.

Be sure to breathe during each of these exercises focusing on exhaling on the exertion (the hard work) and inhahling on the reset or as you release the crunch. Keep this in mind for all exercises that you perform.

Exercise Ball Workout Exercises:

Inner Thigh Crunch: with your back on the floor (with a comfortable mat) bend your knees at 90 degrees with your shins parallel to the ground. Place the exercise ball between your knees and squeeze your needs to hold it there. Place your hands under the small of your back (or next to your side for support) Keeping your lower back on the floor, inhale and lift your heels (with your knees still bent) toward the ceiling. Exhale and lower your feet and legs back to the starting position. This exercise ball workout targets your inner thighs and your abdominals.
Basic ball crunch: Lay your back on a large exercise ball placing your feet firm on the floor. Make sure that your lower back is centered on the top of the ball. Place your hands lightly behind your head lightly as your crunch forward. Be sure to contract your abs making them do all the work. At the top of the crunch hold for a second or two and then slowly come back down. (targets all areas of the abdominals. Put a twist at the top of this and it will then target your oblique muscles as well.)
Reverse Abdominal Crunch: (more advanced exercise) Using a large ball, begin this exercise ball workout in a push-up position. Place your shins on top of the ball. While keeping the ball straight pull your knees in towards your chest. Allow the ball to roll forward under your ankles. While contracting your abs at the peak of the exercise, now straighten your legs rolling the ball back into the original position. (targets your lower abdominals and strengthens core)
Raise Ball Crunch: Lie on your back firmly placing a medium sized exercise ball between your feet (picture above). With your arms behind your head, push your feet with the exercise ball towards the ceiling creating a lower abdominal crunch. Squeeze your core at the top for one second and come back down slowly. (targets lower abs and core strength)
Ab Ball Roll: Place your hands on the ball in front of you, arms parallel. Pulling your belly button towards your spine and tightening your torso, slowly roll forward, rolling the ball out as far as you can without arching or straining the back. Push the elbows into the ball and squeeze the abs to pull the body back to start. If you have back issues be sure to avoid this exercise as it can aggrevate the issues further.

'Get On the Ball' Exercise Ball Workout Program

This isn't like any ball routine you've ever seen--its funky, nonstop sequences target your abs and core like no other workout. If you're ready to take your core routine to a whole new level, these new

workouts are your secret weapon!

Get 2 brand-new ball workouts

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Tone and sculpt your abs, core, and obliques with this breakthrough series of on-the-ball moves, including some of your favorite "Elite 11" moves! (45 minutes)

Plus FREE Turbo Ball with Pump
This baby targets everything, your abs, core, thighs, buns, and obliques. Best of all, this $40 value is yours FREE when you try Chalene's Get On the Ball! program today!

Have questions about any of these exercise ball workout plans or exercises? Be sure to contact me using the form below. I would be happy to help you by becoming your personal fitness coach for FREE!

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Exercise Ball Workout

'Get On the Ball' Exercise Ball Workout Program