Make Your Whole Body Look Fantastic With This Exercise Ball Workout

This exercise ball workout is the first in a series of three free workout plans which you can use to improve the way your body looks and feels.

This workout in particular is a pretty general one. It covers your whole body. Which is great for full body toning and strengthening.

Something that's quite important for the exercise ball workout is actually having an exercise ball. Have you got one? We definitely recommend them for home fitness training. They're a very cheap and effective piece of equipment. You get a wide variety of exercises to perform and many years of use out of them. They're about $20 these days if you buy them at the right place.

These are the toning exercises in this exercise ball workout:


Benefits of Doing This Exercise Ball Workout


It will work your thighs, calves, lower back, arms and chest, abs, obliques, glutes, biceps...That's a lot of muscles.


Exercise balls are cheap compared to going to the gym. You can get fit and toned without spending lots of money.


It contains lower back exercises and abdominal exercises so you get a fantastic looking midsection.


This exercise ball workout is effective and easy to learn. All you need to do is do it!



Single Leg Thigh Dip (Leg out front)

This variation of the thigh dip works both legs at once. The raised leg is worked by holding it in one position and the other leg is worked by flexing and extending it.

  1. Put an exercise ball between yourself and the wall at about lower back level.
  2. Raise one of your legs out in front of you. (The higher the better)
  3. Lower your body down by bending your standing leg.
  4. Make sure your knee doesn't go past the end of your foot.
  5. Keep lowering until your thigh is horizontal.
  6. Lift up again by pushing your heel into the ground.
  7. Repeat.



Double Leg Calf Raises

This exercise uses bowflex selecttech dumbbells. Find out how these versatile dumbbells can improve your workouts. If you don't have any dumbbells you can find out how to save money by make your own dumbbottles.

  1. Get into the position shown in picture one with a weight in each hand.
  2. Lift up using your calf muscles.
  3. Use the exercise ball to balance you.
  4. Squeeze your calves at the top of the lift.
  5. Lower back down to the ground.
  6. Repeat.



Lower Back Squeezes

This is one of our favorite lower back exercises. It's very simple and it makes your back look nice and toned. As you do the exercise, try to keep your elbows back as far as possible. It helps you work your entire back.

  1. Get into the position shown and jam your feet against a wall.
  2. Put the swiss ball on your stomach area and your hands on your head.
  3. Squeeze your lower back muscles slowly to raise your upper body.
  4. Lower back down slowly.
  5. Repeat.



Exercise Ball Wall Press

This exercise not only works your arms, it also works your core muscles. Your lower back, abdominals and obliques are all used to stabilise your body making this one of the swiss ball exercises you don't want to miss.

  1. Put the exercise ball against a wall with your hands on it.
  2. Your feet should be slightly less than body length away from the wall.
  3. Perform a pushup movement, bringing your chest towards the exercise ball.
  4. Using your arm and chest muscles, push out from the wall.
  5. Repeat.



Exercise Ball Oblique Crunch

This short series works your core in many places. It is important to make sure your abs are being used at all times throughout this movement and this is very dependent on where the exercise ball is positioned. So... experiment with different positions until you find the one that's right for you. You'll know it's right because the exercise gets much more intense.

  1. Get into the position shown in photo one with your hands on your head.
  2. Crunch those abs tightly
  3. Turn to the right.
  4. Turn to the left.
  5. Move back to the center position and lower back down to the start.
  6. Repeat.



Exercise Ball Hip Raise

Make sure you keep your knees together in this one. It makes your lower back have to work much harder to raise your body up...which is good :)

  1. Get into the position shown in photo one.
  2. Squeeze your back, butt and hamstrings and lift your body up to horizontal.
  3. Hold there for 1-2 seconds.
  4. Lower back down.
  5. Repeat.



Bicep Dumbbell Curl

After doing a killer set of tricep exercises the back of your arms can be quite sore. Especially if you follow them up with some bicep curls on a hard bench. One of the good things about this exercise is that your triceps are cushioned. It stops the soreness...Yes we're just big softies at heart :)

This is another exercise that uses the bowflex selecttech dumbbells. If you don't have any dumbbells you can use any old weight that's heavy enough for you.

  1. Rest your arm on the exercise ball as shown in photo one. Your arm should be fully extended here.
  2. Keeping your elbow in the same position throughout the movement, curl your bicep and bring the dumbbell up to your face.
  3. Lower back down slowly.
  4. Repeat.


We hope you enjoyed this exercise ball workout. If you make a habit of doing workouts like these you will improve your body beyond your wildest dreams. We guarantee it. We will keep supplying you with the right information for home fitness training. You just need to supply the discipline and determination to keep it up.

Now that you're done, here are the other two workouts...


Here's other fitness training articles that we have linked to from this page:


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