Best Gym Ball Exercises  Roll into Fitness

By Nidhi Singh

– Stand with the ball against a wall and lean against it with your lower back. – Walk your feet forward and lower yourself into a squat, keeping your back against the ball. – Push through your heels to stand back up.

Ball Squats

– Get into a plank position with your forearms resting on the ball and your body in a straight line from head to heels. – Engage your core muscles to maintain stability.

Plank on Ball

– Start in a kneeling position with your hands on the ball. – Slowly roll the ball forward, extending your body into a plank position. – Roll the ball back to the starting position by contracting your core muscles.

Ball Rollouts

– Lie on your back with your feet on the ball, knees bent. – Lift your hips off the ground, keeping your body in a straight line from your shoulders to your knees. – Hold the bridge position, engaging your glutes and core.

Ball Bridge

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Russian Twists

– Sit on the ball and walk your feet forward, leaning back slightly to engage your core. – Hold a weight or use your hands, twisting your torso to the left and right to target your oblique muscles.

Ball Crunches

– Lie on the ball with your lower back curvature supported. – Place your hands behind your head or cross them over your chest. – Contract your abs to perform a crunch, lifting your upper body towards the ceiling.

Ball Leg Curls

– Lie on your back with your feet on top of the ball. – Lift your hips off the ground and curl the ball towards your glutes by bending your knees. – Straighten your legs to return to the starting position.

Reverse Hyperextensions

– Lie face down on the ball with your hips and lower abdomen supported. – Extend your legs straight, then lift them up to hip height, engaging your lower back and glutes.