Exercises With Exercise Ball

We have 169 such exercises in our directory. Jump to the Directory

Best 8 Exercises With Exercise Ball

by Valerie Zeller Valerie Zeller

Dumbbell Bicep Curl
Dumbbell Bicep Curl
Dumbbell Bicep Curl

Dumbbell Bicep Curl

Dumbbell Bicep Curl is a strength exercise that works your biceps and is a great basic move. When done correctly, it can effectively target your arms and upper body. It requires dumbbells to do.

How to do Dumbbell Bicep Curl

  • Place a dumbbell in each hand with an overhand grip and arms completely raised with hands facing the eyes. Feet should be shoulder-width apart and dumbbells should be resting at thigh level.

  • Curl one dumbbell toward the same shoulder, keeping the opposite arm extended. As you curl the weight up, slightly rotate the wrist so your palm is facing you. Wait, and then move to the starting spot. Alternate faces in the next repeat.

Bird Dog
Bird Dog
Bird Dog

Bird Dog

Bird Dog is a bodyweight exercise that works your spinal erectors, lower abs, upper abs and transverse abs and is a great moderate move. When done correctly, it can effectively target your buttocks, core, legs, lower back, lower body and waist. It requires no equipment to do.

Oblique Crunches
Oblique Crunches
Oblique Crunches

Oblique Crunch

Oblique Crunches are a bodyweight exercise that works your obliques and are a great basic move. When done correctly, they can effectively target your core and waist. They require no equipment to do.

How to do Oblique Crunches

  • Lie on your back and cross the left foot over the right leg, palms behind your ear.

  • Having lower back pushed into the floor, raise your head off the floor and then curve your upper body diagonally over your chest towards your left knee.

  • Continue on the other arm heading to the right hip.

  • Repeat with the same number of reps.

Dumbbell Fly
Dumbbell Fly
Dumbbell Fly

Dumbbell Fly

Dumbbell Fly is a strength exercise that works your traps, pecs, rhomboids and upper pecs and is a great basic move. When done correctly, it can effectively target your chest, middle back, neck, shoulders, upper back, upper body and upper chest. It requires dumbbells to do.

How to do Dumbbell Fly

  • The dumbbell fly movement attacks the pecs with greater emphasis than the traditional dumbbell bench press as well as concentrating upon the inner portion of your pecs.

  • Start out sitting on a flat bench with your arms out to your sides carrying a dumbbell in each hand at knee height.

  • Move the dumbbells away from their place with your shoulders and raise your arms forward, without using them for raising, until the dumbbells are directly over your face.

  • When in the top spot, the elbows will be faced outwards and palms face inwards, contract your chest muscles and keep for a count.

  • Go back to the starting point and replicate for as many reps and sets as needed.

  • Tips :

  • It is necessary to focus on using your chest to conduct this exercise.

Ab Crunches On Exercise Ball
Ab Crunches On Exercise Ball
Ab Crunches On Exercise Ball

Ab Crunch On Exercise Ball

Ab Crunches On Exercise Ball are a strength exercise that works your abs and are a great basic move. When done correctly, they can effectively target your core and waist. They require exercise ball to do.

How to do Ab Crunches On Exercise Ball

  • Begin by lying flat on your back on an exercise ball, with the ball beneath your upper back area.

  • Place one of your feett squarely on the floor while the other is crossed over the planted one and put your hands behind your head freeing up your elbows in the process.

  • Upon acquiring your equilibrium, curl up and pinch with your abdominals.

  • Go back to the beginning spot to resume the repetitions on that hand until moving over to the other side and wrapping up the remainder of the reps and sets.

Swiss Ball Crunches
Swiss Ball Crunches
Swiss Ball Crunches

Swiss Ball Crunch

Swiss Ball Crunches are a bodyweight exercise that works your abs, lower abs and upper abs and are a great moderate move. When done correctly, they can effectively target your core and waist. They require exercise ball to do.

Weight Plate Side Bend
Weight Plate Side Bend
Weight Plate Side Bend

Weight Plate Side Bend

Weight Plate Side Bend is a strength exercise that works your abs and is a great basic move. When done correctly, it can effectively target your core and waist. It requires exercise ball to do.

How to do Weight Plate Side Bend

  • The weighted roller side bent workout utilizes an exercise ball instead of a table which conforms to the anatomy more allowing the proper anatomical range of motion.

  • Begin out sitting one side of your chest, waist and hip on an exercise ball, putting your feet on the floor or up against a wall for support.

  • Use one hand keep a weight to the side of your head and put your free hand over your chest to balance yourself.

  • Raise your body up off the ball by flexing your knees and keep this pose for a count.

  • Through guided motions lower yourself down onto the stone.

  • Repeat with as many reps and sets as needed.

Dumbbell Rear Delt Fly On Exercise Ball
Dumbbell Rear Delt Fly On Exercise Ball
Dumbbell Rear Delt Fly On Exercise Ball

Dumbbell Rear Delt Fly On Exercise Ball

Dumbbell Rear Delt Fly On Exercise Ball is a strength exercise that works your traps and deltoids and is a great simple move. When done correctly, it can effectively target your neck, shoulders, upper back and upper body. It requires dumbbells to do.

How to do Dumbbell Rear Delt Fly On Exercise Ball

  • Start out sitting on an exercise ball with your feet touching, your shoulders next to your thighs and arms dangling out in front of a dumbbell in either hand.

  • When keeping a smooth neck, raise one of the weights to shoulder height causing the arm to curve slightly and keep for a count, while the other arm lies in front of you.

  • Go back to the beginning spot and repeat the movement with the opposite limb.

  • Repeat for as many reps and sets needed.

Looking for more?

Check out these 169 exercises which target your core, waist, upper body, legs and lower body. Most of them require either exercise ball or no equipment, dumbbells, resistance bands or weight machine and you can do them either at gym or at home or outdoor.

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Frequently Asked Questions

How many exercises with exercise ball are there?

Now we have 169 such exercises in our Directory.

What muscles do these exercises target?

Most of the exercises work abs, hamstrings, quadriceps, pecs and traps.

Where can one do these exercises?

You can do most of these exercises either at gym or at home or outdoor.