If you are new to the world of Exercise Balls and Ball Exercise workouts, then you should probably bookmark this page for the basics of using an exercise ball.

Proper Equipment

It is important to know which are the best gears that you can use for your exercise ball workouts to get the most out of it. Also, there are specific equipment for you depending on the users height. Visit our exercise equipment information page for more information on this and to buy a exercise best suited to your needs.

Proper Postures

It is important as any other workout routine to maintain the right postures to get the most out of your exercise ball workout. This is one of the most and foremost things you should follow while starting out on any type of exercise.

• Proper Sitting Position – While sitting on the ball, the right position would be one where your back is straight and feet apart. Be sure to put pressure on your stomach to strengthen your core.
• Proper Neutral  Position – It is adviced to lie down on your ball and roll it to your feet and while doing so, your backbone/spine should be straight and as with the sitting position, you would not want to bend either ways while on this position.

The point that the right position is important while doing an exercise ball workout cannot be emphasised enough.

Biceps curl

This is an exercise to improve your biceps. This is how it works.

1) Keep the ball between your back and a wall

2) Hold dumbbells in each hand

3) You should see that elbows are close to your body

4) Then bring the dumbbells towards your shoulder

5) Breathe out

6) Bring the dumb bells backwards

7) Breathe in

Chest Press

This is an ball exercise workout for improving your upper body strength. This is how it works.

1) First you have to sit straight on the ball

2) You have to deal with all your muscles.

3) Then slowly walk towards down

4) Keep shoulders resting on it.

5) You should make sure that your neck and head straight

6) Hold dumbbells in each hand

7) You should bent your arms towards your chest i.e. at 90 degree angle

Place your palms in a forward direction

9) Then push the dumb bells forward

10) Breath out slowing

11) Bring the dumb bells backwards

12) Then breathe in

13) Do this steps for 10-15 times.

Walking your feet away

This exercise with exercise balls helps you to workout with other ball exercises. This is how it works.

1) First you have to sit on the ball.

2) You should balance your position

3) Then slowly walk towards down

4) You should make sure that your shoulders are resting on it.

5) You should keep your neck and head straight.

6) Then push your back towards the ball.

7) Then stay back to the normal position.

Keep on doing this 10-15 times

This exercise is for shoulder, lower abdominal and mid-back. This is how it works.

1) Place the ball in front of you.

2) Go down on your knees in front of the ball

3) Bend forward towards the ball

4) Keep your hands on the floor

5) Walk with your hands

6) You should see that you are lean on ball

7) You should keep your neck, shoulders and head in the same height that of your spine

The exercise ball is a large, inflated, rubber Ball. It is used to strengthen your muscles. It is easy to workout with an exercise ball. There are different types of workouts using an exercise ball i.e. upper body workouts, lower body workouts, abdominal workouts etc…

The following are the upper body workouts.

Wheelbarrow
Walking your feet away
Chest Press
Biceps curl

Workout for Body Balance with Exercise Balls

Pregnant woman should take special care about her body balance. This is how it works.

1) First should sit straight on the ball

2) You should contract your muscles

3) You should raise your foot from the floor.

4) Maintain this posture for few seconds

5) Do this 10-15 times and thus you can improve your balance.

Exercise For Chest – Pregnancy Workouts with Exercise Balls
This is an exercise for chest. This will increase upper body strength for pregnant women. This is how it works.

1) First go down your knees i.e., kneel down in front of the ball.

2) Then place your hands on the ball.

3) Hands should be placed at arms length.

4) You should contract your muscles.

5) Your back should be straight.

6) Then you should bend your elbows.

7) Hold your position for few seconds and then return to the first position.

Do this steps for 10-15 times.

Upper body exercise – Pregnancy Workouts Using An Exercise Ball

Upper body exercise means exercises like bicep curls. For this exercise you need a dyna-band for building up strength. Strength is necessary for lifting your child. It helps in improving your posture and core stabilization. This is how it works.

1) First you have to sit straight on the ball

2) You have to deal with all your muscles.

3) Lift the dyna-band upward and downward i.e., bend the dyna-band towards the shoulder.

4) Keep on doing this 10-15 times

This exercise helps to improve the stabilization. Stabilisation avoids back pain and pelvic joint instability. These are the two common problems faced during the pregnancy period.

Pelvic Tilt – Pregnancy Workouts Using An Exercise Ball
This is an exercise to improve the spine and lower back for pregnant woman. This is how it works.

1) First you have to sit on the ball.

2) You have to deal with all your muscles.

3) You have to go down on your knees.

4) Then you have to bend forward on the ball.

5) Hold your position for 5-10 seconds

6) Then return to the first position.

7) Do this exercise for 10-15 times

In short, the position of the exercise is to go down on your knees and move or bend forward on the ball. This is a good exercise to reduce the strain and to straighten the knee.