Advanced Ball Workout
If you've been working out with an exercise ball for awhile, you may
be ready to try something new and challenging, such as the following
moves which target the abs, back, legs and upper body. This is a
great alternative to traditional ab work or you can add these exercises
onto your other strength training workouts to add intensity. Make
sure you're very comfortable on the ball before trying these moves
and use the modifications given as needed.
Lying Leg Extension on the Ball
Get in a bridge position on the ball with head and neck supported. Put
the weight in your right foot as you extend the left leg. Lower and
repeat on the other leg for 1-3 sets of 10-16 reps on each leg. Make
it easier: Hold onto a wall or place fingertips on the floor for balance.
Ball Pass
Lie down with the legs straight up place the ball between the feet,
squeezing to keep the ball in place. Lower the arms and legs down
towards the floor. Bring them back up and take the ball in your hands,
lowering the arms and legs down towards the floor again. Continue,
exchanging the ball between the hands and feet for 1-3 sets of 10-16
reps. Make it easier: Keep the knees bent and limit how far you
lower the arms and legs.
Ball Squeeze & Lift
Lie on right side with ball between feet/shins, squeezing it to hold it in
place. Squeeze the ball and contract the abs as you lift the bottom leg
a few inches off the floor. Lower and repeat before switching sides.
1-2 sets of 10-16 reps on each side.
Ball Pike & Shoulder Pushup
Place feet on top of the ball and hands on the floor. Lift your body up
into a pike position with your hands directly under your shoulders and
the top of your head facing the floor. Bend the elbows and lower into
a pushup. Push back up and repeat. This move takes a lot of strength
and balance, so be careful! 1-2 sets of 10-16 reps. Make it easier:
Don't lower down as far or prop the ball against the wall for balance.
One-Legged Leg Press
Begin in an incline position on the ball, knees bent. Straighten the left
leg out in front of you and push through the heel of the right foot to
push up on the ball. Lower and repeat for 1-2 sets of 10-16 reps on
each side. Make it easier: Hold onto a wall or place fingertips on the
floor for balance
Ball Circles
Place the forearms on the ball and lift the hips up so that you're
resting on the forearms and toes, as in a plank. Get your balance and
slowly roll the ball in a small circle towards the right for 8-10 reps,
then to the left for 8-10 reps. Keep the circles small to stay in control
of the ball. Make it easier: Keep the knees on the floor.
Tick Tocks
Lie down and take the legs straight up with ball squeezed between the
feet or shins. Engage the abs and slowly lower the legs down to the
left while keeping your shoulders on the floor. Bring the legs back to
center and drop them towards the right, repeating for 1-2 sets of 1016 reps on each side. Do not let the back arch. Make it easier:
Limit how far you lower the legs to each side.
Ab Roll
On your knees, place your hands on the ball and engage the abs as
you roll forward, rolling the ball out as far as you can without arching
or straining the back (keep your chest off the ball). Push the elbows
into the ball and squeeze the abs to pull the body back to start. Avoid
this move if you have back problems. 1-2 sets of 10-16 reps. Make
it easier: Keep the hands further out on the ball and limit how far
you roll out.
Ball Twist
Get into a pushup position with the feet are hugging either side of the
ball. Hold body in a straight line and twist the ball slightly to the right
while trying to keep your shoulders level, then to the left. Don't sag in
the middle. 1-2 sets of 10-16 reps to each side. Make it easier:
Just hold a plank position or limit how far you twist to each side.
Ball Plank with Leg Lift
Get into plank position with the feet resting on the ball, hands under
shoulders and abs contracted. Lift the right leg off the ball a few
inches and lower and repeat on the other leg. Continue alternating
legs for 1-2 sets of 10-16 reps on each side. Make it easier: Prop
the ball against the wall for balance.
Plank Press
Kneel in front of the ball with forearms on the ball. Keep the back
straight as you press the toes into the floor and push the body into a
plank position. Lower and repeat for 1-2 sets of 10-16 reps. Make it
easier: Prop the ball against the wall for balance.
Ball Dips
Sit on the ball with hands next to the hips. Press the hips up and in
front of the ball slightly, find your balance and bent the elbows as you
lower into a tricep dip. Press into the ball to push back up for 1-2 sets
of 10-16 reps. Make it easier: Prop the ball against the wall for
balance.
Workout Tips:
Warm up with light cardio

Many of these moves very advanced
and require balance and strength, so
take your time

Go slowly and stay in control at all
times. If you feel shaky, try a
modification

Add these moves onto your usual
strength workouts or try this workout on
its own for core strength
