The Exercise Ball Authority

Wondering which exercises on the ball will help strengthen the core while also isolating other muscle groups? Performing these simple exercises on a ball vs. a bench creates a challenging and fun workout that will also improve balance and overall coordination.

Whenever you use a ball, remember to maintain neutral posture, as compromising it will defeat the purpose of using a ball entirely. Neutral posture can be defined as keeping shoulders down and directly under the ears and stomach just slightly tightened as if someone were about to surprise you by tapping on your belly. Basically, maintain the natural curve or your spine and especially try to keep your pelvis in the neutral position. Exaggerating the curve in the lumbar spine by rotating the pelvis back is a common mistake exercisers use when working out with an exercise ball.

Some of these movements are more advanced exercises that require previous experience with an exercise ball so be careful when trying them on your own.

The tuck is a simple movement, but a challenging exercise. If after a few reps it becomes to difficult, simply roll back, supporting the entire lower leg with the ball.

Exercise Ball Tuck Start

Exercise Ball Tuck - End

Bridges, both supine and prone, are a great challenge for beginners who want to strengthen their core.

Supine Bridge; Hold

Supine Hold;advanced

You can focus on activating and isolating the chest while doing push-ups

Exercise Ball Push-Up Start

Exercise Ball Push-up End

Try these movements with the exercise ball and let me know how you like them!

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