Exercise Ball Workouts: 35 Super-Effective Moves

Exercise ball workout guide for making the best use of your bouncy ball. 

Those big bouncy balls are a must-have for both at home workouts and exercises at the gym. 

In a previous post, we talked about how using the exercise ball in your workout can increase the effectiveness of the exercise you perform on the ball by 30%

Here is why.

The unstable surface of the exercise ball forces your muscles to heighten their readiness, and your body will call upon more muscles into action to help stabilize your body and control that unstable surface.

Put simply, more muscles get used in exercise ball workouts than floor exercises. 

Stability ball exercises are also excellent ways to improve many aspects of your fitness. 

Exercise ball workouts benefits include:

  • Cardio endurance
  • Balance
  • Strength
  • Coordination 
  • Flexibility 

One misconception about exercise ball workouts many people have is what exercises you do with the ball.

Many make the mistake of thinking they have to perform some fancy moves on the ball to make an effective use of it, but that’s a myth. 

In fact classic, everyday exercises you already perform in your regular routines are just what you need. 

By tackling basic moves (like push-ups, squats, and planks) on an unstable surface, muscles get more bang for their buck and see the increase in the effectiveness. 

And if you think stability balls are only for advanced exercisers, that’s a myth too.

They are therapeutic, and anyone can incorporate them in her regimens. 

In fact, ‘exercise ball workouts’ are great for getting back into shape after an injury because they can reduce muscle and spinal strain during certain movements.

But talk is cheap. It’s probably a lot helpful if I present you with a list of most useful and effective exercises to do on a ball. 

So here it is. 

35 Best Stability Ball Exercises

Best exercise ball workouts for women

They are simply a great way to develop your total-body strength as your whole body has to work to balance on the ball.

It’s truly a total-body workout, nothing less. 

Exercise ball also goes by a few different names, so let’s get familiar with the most frequently used nicknames.

Exercise balls get referred to as stability balls, Swiss balls, balance ball, fitness ball, and sometimes even yoga balls. 

The perfect size ball

To make sure you get the most out of your workout program with the bouncy ball, you have to make sure you choose the correct size exercise ball. 

To choose and buy the perfect size exercise, check out our post How to buy the correct size ball. 

This buying ball guide also covers which stability ball to buy based on their quality and ratings. 

As with other training, workout variables like repetitions and sets play a large role in you reaching your fitness goals. 

And usually, figuring them out take a bit of nerdy exercise science knowledge. 

But we did that heavy lifting, so you don’t have to. 

And we included in the poster for easy reference. 

Sets and reps are based on your desired goal.

The exercise ball chart or poster come recommended rests and sets based on your fitness goal. 

  • Endurance training
  • Body Sculpting 

The Exercise Chart (poster) features 35 best workouts you can do on the ball. This provides a lifetime of workout options. 

Simply hang the workout poster in your exercise room and use as a workout guide to expand exercise ideas and learn how to perform each workout.

Ready? Go click on the link below to grab yours from Amazon.

These moves take the stability ball way beyond the basic crunch.

Also, don’t forget to come back to let us know your progress.

There you have it! 35 best exercise ball workouts to get a total-body workout. 

Have you used an exercise ball before? If so, what’s your favorite exercise you like to do on the ball?

Leave me a comment below to let me know.

Djohny Alexandre

NASM, ACSM - Co-Founder

Djohny Alexandre holds a B.S. in Exercise Science, as well as numerous certifications in nutrition and exercise including NASM, ACSM, and C.H.E.K.

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