Free Exercise Ball Workouts

Working out with exercise ball

There's no need to pay for an expensive gym membership to get in shape. Exercise balls are an increasingly popular workout tool, especially for people who enjoy working out at home. Although most fitness accessories come with instructions and workout suggestions, you can also find free routines to follow. Popular fitness websites, training sites and workout magazines all offer a wide range of ball exercises for home and personal use.

Ab Workouts

Ab workouts on an exercise ball can be be more effective than mat workouts. These instructions will help you get the most out of your exercise ball ab workout:

Trunk Curls

Do 8-12 repetitions to start:

  1. Support the middle of your back on the ball.
  2. Cross your arms behind your head and keep your feet on the floor.
  3. Curl your torso using your stomach muscles to lift shoulders and upper back.
  4. Return to starting position.
  5. When performing this exercise be careful not to pull with your head and neck muscles.

Oblique Curls

Ab Workout

Do 8-12 repetitions to start:

  1. Support the middle of your back on the ball.
  2. Cross arms across your chest and keep your feet on the floor.
  3. Curl upper body up but towards the left leg.
  4. Return to starting position.
  5. Repeat to the right side.

Side Curls

Do 8-12 repetitions to start:

  1. Lie on your side with hips and waist supported by the ball.
  2. Bend your lower leg and stretch the top leg.
  3. Use your upper arm to stabilize your balance.
  4. Lift your upper body while keeping your hips stable and lower body stationary.

Upper Body Ball Workout


Do 8 - 12 repetitions to start:

  1. Drape your body across the ball so that your thighs are on top of the ball and your hands are on the floor.
  2. Walk your hands out so that you're in a plank position with your legs straight, knees on top of the ball.
  3. Bend your elbows to lower your upper body to the floor.
  4. Straighten your elbows back out to push your torso back up into plank position, careful not to lock your elbows at the top.

Trunk Extension

Do 8 - 12 repetitions to start:

  1. Lower to your knees and rest your torso on the ball.
  2. Put your hands behind your head.
  3. Lift your chest off the ball so that your torso is straight.
  4. Return to starting position.

Triceps Extension

Do 8 - 12 repetitions to start:

  1. Kneel with the exercise ball behind you.
  2. Grasp the ball with one hand on either side, wherever it's comfortable.
  3. Lift the ball as high as possible behind your back.
  4. Lower back to starting position.

Lower Body Ball Workout

Wall Squat

Exercise Ball Squat

Do 8 - 12 repetitions to start:

  1. Position your body so that the middle of your back is holding the exercise ball in place against the wall and your feet are shoulder-distance apart.
  2. Bend your knees into squat position as if you were about to sit in a low chair (knees bent at 90 degrees) and let the ball roll up your spine as you lower your body.
  3. Return to the starting position.

Bent Knee Bridge

Do 8 - 12 repetitions to start:

  1. Lie on your back with your arms out to the sides, knees bent at a 90 degree angle with calves resting on top of the exercise ball.
  2. Lift your butt and hips off of the floor until your body forms a straight line from your shoulders to your knees.
  3. Lower to the starting position.

Frog Jump

Do 5 - 8 repetitions to start:

  1. Stand behind the exercise ball.
  2. Squat down and put one hand on either side of the ball.
  3. Jump as hard and as high as you can, simultaneously lifting the ball above your head with straight arms. Straightening your legs and pointing your toes on your way up.
  4. When you land, squat down to set the ball down on the floor again.
  5. Return to standing position behind the ball.

More Free Exercise Ball Workouts

Doing the same movements over and over often leads to boredom and frequently fails to work various muscle groups, so it's important to shake things up with new moves every now and then. There are plenty of other workout options you can use.Look for exercise ball workouts online in order to modify a routine and focus on target areas.

Places to find workouts include:

Exercise Ball Workout
  • Find numerous exercises to do with a fitness ball. Three instructional videos provide demonstrations of how to do the moves properly. Videos vary in length from 16, 7, and 4 minutes each.
  • Abs Exercise Advice: Your Free Fitness Ball Exercise Routine has 21 different moves, complete with step-by-step instructions, sets/repetition recommendations, and trainer comments. Graphics illustrate how to do each move.
  • This website provides a listing of various exercises for lower abdominals, middle & upper abdominals, and obliques. Check the titles to find out which moves include exercise balls, like the inverted exercise ball leg pull ins. Each exercise is demonstrated by real people with exercise advice below.
  • List of Free Exercise Ball Exercises: Make your own workout by putting together some of the many moves listed here. Exercises are categorized into the following: floor exercises, birth ball positioning, bridging exercises, high impact exercises, exercises in kneeling, exercises in prone, side lying exercises, exercises in sitting, exercises in standing, stretches, exercises in supine, and back on the wall.

A Varied Workout

Using an exercise ball can help tone and trim your body while keeping boredom at bay. With so many different moves to perform, you're able to constantly challenge your body, allowing you to reach your fitness goals instead of remaining stagnant. Take advantage of the many free resources available and you'll be well on your way to a healthier, stronger physique.

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Free Exercise Ball Workouts