You may also like this Exercise Ball Workout Poster below:
Here is a list of 30 best ball exercises to work your entire body.
1. Back Stretch
Start by sitting on an exercise ball. Lean forward, bending from your hips resting your hands on the floor.
Let your upper-body hang down, hold it there for 3-5 seconds until you feel a nice deep stretch through the back. Return to the starting position and repeat.
2. Quad Stretch
Kneel on the floor with the exercise ball behind you, place both palms on the ground so that they are below your shoulders. When you are stable in this position, place the top of the foot and part of the ankle of your left leg against the ball.
Now bring your right leg in front of you, toes pointing straight ahead, knee bent at right angles. Slowly lift your hands off the floor and straighten your torso. Hands on your waist. Hold for 20-30 seconds before releasing. Switch sides and repeat.
3. Ab Stretch
Sit on a Swiss ball. Walk your feet forward until the small of your lower back is on the ball.
Lie back and stretch your arms over your head. With feet flat and knees at 90 degrees, let your arms hang. Stop if you feel back pain. Hold for 10-15 seconds, rest and repeat 2-3 times.
4. Side Stretch
Lie on your left side on a stability ball with your left hand touching the floor and your legs extended.
Extend your right arm overhead. Hold for 30 seconds and repeat on the opposite side.
5. Plank 1
Start by getting into an elevated plank position by placing your forearms on a ball.
Your elbows should be placed on the ball so your arms and torso can form a 90-degree angle and your body form a straight line from your shoulders to your ankles.
Brace your core by contracting your abs as if you were about to get punched in the gut. Squeeze your glutes. Hold this position for as long as you can or until you can no longer hold the form. Repeat 2-3 times.
6. Plank Feet on BALL
Start in a low plank position with your forearms on the floor and your feet and shins on a Swiss ball. Your body should form a straight line from your shoulders to your ankles.
Do not allow the lower back to arch and make sure to engage your core. Hold for as long as you can or until you can no longer hold the form. Repeat 2-3 times.
7. Ball Plank III
Get down into a plank position with your hands directly under your shoulders and shins placed on the ball.
Keep your feet, pelvis, and shoulders in one long line; make sure the core is contracted and engaged. Do not allow your lower back to arch. Hold for as long as you can or until your form breaks.