The Best Fitness Ball Exercises for a Full Body Workout

Mix things up and keep your muscles guessing by incorporating some fitness ball exercises into your regular workout routine. Fitness balls (also known as Swiss balls, stability balls or balance balls) are great to use for working your muscles in a whole new way. When you're using the ball, you have to work on your balance at the same time that you're doing each exercise, meaning you get a deeper more intense workout.


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Rest your forearms on the ball and your toes on the ground straight out behind you. Keep your core strong and hold the pose for 45 seconds. You'll feel a little wobbly in this position, and that's ok!

Shoulder Curl and Press

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Hold the ball in front of you with your feet hip-distance apart. Bend your elbows and curl the ball up to eye level, straighten your arms and press the ball up at a 45 degree angle. Return to the starting position. Repeat this 15 times.

Side Squat

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Hold the ball above your head with arms straight and feet hip-distance apart. Bend your knees into a squat position, twist your torso slightly to lower the ball to your left food. Return to center and raise the ball overhead and repeat on the other side. Repeat this 15 times.


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Start by laying on the ball with the ball in the middle of your back. Rest your palms on your upper thighs and curl your upper body forward keeping your hands on your thighs. Lower to starting position and repeat 15 times.

Hamstring Curl

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Lie on the floor with your arms beside you and your calves on the floor. Lift your bum up, with your hips raised bend your knees and roll the ball towards you with your feet. Return to the starting position. Repeat this move 15 times.

Tricep Dips

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Place your hands on the ball and slowly lift your bottom off the ball, keeping your elbows tight at your sides. Bend your elbows and straighten to return to the starting position. Repeat this 15 times.

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