Exercise Ball Workout

Sample Exercise Ball Workout #1

The exercise ball workout has become a staple of Personal Trainers and group exercise instructors worldwide. You may even have a stability ball in your home gym or... maybe it's still in the box. If the latter is the case, unpack it and blow it up; you'll be able to use the exercises below as soon as you do.

So, why has this become so popular? One reason is that the ball is less intimidating than some of the machines that we find in health clubs today.

Also, one of the greatest features is that it can be used by men and women of all ages to assist in strengthening, toning, and improving muscular function.

The stability ball can be used as a stand alone piece of equipment for a total body workout or it can be combined effectively with machines, free weights, cables and even tubing to ensure that you aren't missing out on stimilus that can provide the desired results.

Although my Personal Training in Boston clients do spend a good amount of time working on the development of their maximal strength, the benefits of a stability challenge utilizing exercise ball workouts should not be overlooked. Some of the exercises that we include are of prime importance in promoting joint health and long-term injury prevention.

With all of this in mind, I have included three exercises that we use often as part of our exercise ball workout series. The intent here is to activate some of the core musculature, as well as to engage some of the muscles around the hip.

Exercise Ball Workout 1A - Straight Leg Hip Raise

The straight leg hip raise should be performed flat on your back, with your legs straight and heels together on top of the ball. It's usually best to begin with your arms by your sides with your palms up (think of airplane wings). You'll press your heels into the ball, lifting your hips from the ground. We're aiming for a straight line from the heels all the way to your shoulders. Make sure your neck is in a comfortable position and that you keep breathing the entire time. In this sample workout, we'll aim for 10 repetitions with a tempo of 2 seconds to get to the top, a 2 second hold, and then 2 seconds to return to the ground. If you've never tried this type of exercise before, you'll be sure to notice the challenge of instability provided by the ball. Once you get the hang of it, you'll realize that you're using your lower back, glutes, and a bit of your hamstrings as well to help stabilize and move through the repetitions effectively.

Exercise Ball Workout 1B - Bent Knee Hip Raise

The bent knee hip raise is similar to the straight leg version. You'll start off flat on your back. This time, however, instead of the heels on the ball, the knees will be bent and the soles of your feet will be atop the ball. Remember, again to keep your neck in a comfortable position as we move through the same tempo; 2 seconds up, 2 second pause, 2 second return. The biggest difference here will be some extra emphasis on recruiting your hamstrings. Your lower back and glutes will still be active, and you may even feel your calves chipping in a bit.

Exercise Ball Workout 1C - Forearm Rollout

Our third exercise ball workout sample is the first where you'll be recruiting some of your upper body stabilizers in addition to your core muscles. For level one of the forearme rollout, you'll start from the knees with your feet just off the ground. Your hands should be toward the side of the ball closest to you with your palms facing each other. Your aim is to roll forward so that your forearms are on the ball as you create a straight line from your ears to your knees. Pause to make sure that you can hold your modified plank position and then return to the start. Level two is performed the same way, but you will start from the feet instead of from your knees. Your finishing position should be with a straight line from your ears to your heels.

What's Next?

The exercises above are just the beginning of what you are capable of. If you're looking for a personal trainer in Boston, download our free fitness advice with certificates for a complimentary consultation and a free half-hour of personal training!