POPSUGAR Fitness

The Most Effective Ball Exercises Everyone Should Be Doing

Nov 23 2014 - 4:00am

Don't just walk by your stability ball! It's one of the best fitness tools you can own, so put yours to good use with these incredibly effective moves. Get ready to target your arms, abs, butt, and legs — you'll definitely be sore tomorrow. Remember, size does matter! It's best to work with a ball appropriately sized for you, so check out this exercise ball chart [1] to see which dimension best fits you.

Source: POPSUGAR Studios

Lunges on a Ball

Doing lunges with your back leg resting on a ball offers the instability you need to make your lower body work even more.

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Standing Ab Rollout

If this core move is too difficult to do standing up, do it with your knees on the floor.

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Plank With Leg Lift

Planks are effective on their own, but add a stability ball in the mix and you'll really feel the burn in this core and butt-toning move.

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Ball Pike to Plank

Pretty challenging, but oh so effective.

Source: Megan Wolfe Photography [2]

Back Extensions

This may look relaxing, but you'll really feel this in your back and upper body.

Crunches

Doing crunches on a ball is so much more effective than doing them on the floor.

Source: Megan Wolfe Photography [3]

Ball Leg Lifts

This exercise will tone your thighs, especially your inner thighs, and also your core.

Source: Megan Wolfe Photography [4]

Superman Ball Lifts

This is a butt-challenging variation on your standard Superman.

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Lying Hamstring Curl

Here's a great one for toning the tush and backs of the thighs.

Source: Megan Wolfe Photography [5]

Ball Pass

Check out this effective ab move.

  • Lie on your back, holding an exercise ball above your chest, extending your feet up toward the ceiling.
  • On an exhale, move your arms and legs away from each other, lowering both toward the ground. Inhale to bring them back toward each other, and transfer the ball from your hands to your legs.
  • Then lower your arms and legs toward the floor away from each other.
  • Bring them back together, transferring the ball back to your hands.
  • Continue like this, completing 10 to 20 reps.
Source: Megan Wolfe Photography [6]

Essential Flat-Belly Exercises

Get strong, sculpted abs with these moves incorporating a stability ball, which is a great tool for making basic exercises even more challenging. Whether you're lying on a stability ball or simply holding it, you'll quickly learn how much harder your body has to work — especially when it comes to the abs! Here's a series of moves that really focus on strengthening and toning your entire core. Hit play, and get ready to feel the burn!

Tone Your Abs and Booty With Two Easy Moves

We love the versatility of the exercise ball and decided to share our two favorite moves with you: learn how to work your abs without crunches and your backside without squats.


Source URL
http://www.fitsugar.com/fitness/Best-Stability-Ball-Exercises-34575742