- Crouch with your back pressed against the exercise ball, itself against the wall, knees at 90 degree angles and place your hands behind your ears.
- Raise yourself up by extending your legs and slowly lower yourself back after a short pause.
- Breathe out while raising yourself up and breathe in while returning to starting position.
Ball Exercises
Ball Squat - on Wall
Ball Squat - on Wall; Weighted
- Crouch with your back pressed against the exercise ball, itself against the wall, knees at 90 degree angles and hold dumbbells with your hands down your body.
- Raise yourself up by extending your legs and slowly lower yourself back after a short pause.
- Breathe out while raising yourself up and breathe in while returning to starting position.
Ball Squat - on Wall; Sideways; One-Legged
- Crouch on one leg with your side pressed against the exercise ball, itself against the wall with your knee at a 90 degree angle.
- Raise yourself up by extending your leg and slowly lower yourself back after a short pause. Alternate sides after each set.
- Breathe out while raising yourself up and breathe in while returning to starting position.
Ball Squat - One-Legged
- Stand with one ankle on top of the exercise ball behind you and crouch down until your knee is at a 90 degree angle.
- Raise yourself up by extending your leg and slowly lower yourself back after a short pause. Alternate sides after each set.
- Breathe out while raising yourself up and breathe in while returning to starting position.
Ball Hip Abduction
- Stand with the wall on your right side and hold the exercise ball up from the floor against the wall with your right thigh, knee bent.
- Squeeze the ball by pressing your leg against it and slowly bring it back after a short pause. Alternate sides after each set.
- Breathe out while pushing and breathe in while returning to starting position.
Ball Hip Abduction
- Stand on your right leg and put your left foot on top of the exerciseball, leg extended to your side.
- Roll the exercise ball towards you by bringing your leg in and slowly roll it back after a short pause. Alternate sides after each set.
- Breathe out while rolling in and breathe in while returning to starting position.
Ball Leg Curl
- Lie on your back and grasp the exercise ball using your calves and your thighs.
- Squeeze the exercise ball by pulling your feet towards your buttocks and slowly unsqueeze after a short pause.
- Breathe out while squeezing and breathe in while returning to starting position.
Ball Reverse Leg Curl
- Lie on your back, feet on top of the exercise ball, legs and back straight.
- Roll the exercise ball towards you by bending your knees and allow it to slowly return back after a short pause.
- Keep your back straight throughout.
Ball Squeeze - Sitting
- Sit on the exercise ball with your thighs on each side of it and place your hands across your chest.
- Squeeze the exercise ball between your legs by bringing your thighs closer to each other and slowly unsqueeze after a short pause.
- Breathe out while squeezing and breathe in while returning to starting position.
Ball Squeeze - Lying
- Lie on your back and grasp the exercise ball between your legs below your knees.
- Squeeze the exercise ball between your legs by bringing your thighs closer to each other while lifting your buttocks from the floor and slowly unsqueeze after a short pause.
- Keep your back straight throughout.
Ball Reverse Bridge
- Lie on your back with your feet on top of the exercise ball, knees and thighs bent.
- Lift your back from the floor by extending your legs and slowly lower yourself back down after a short pause.
- Keep your back straight throughout
Ball Calf Raise
- Stand up and lean against the exercise ball itself pressed against the wall in front of your chest.
- Raise yourself by standing on your toes and slowly lower yourself back down after a short pause.
- Make sure that only the calf muscles are exercising.
Ball Calf Raise - One-Legged
- Stand up on one foot and lean against the exercise ball itself pressed against the wall in front of your chest.
- Raise yourself by standing on your toes and slowly lower yourself back down after a short pause. Alternate legs after each set.
- Make sure that only the calf muscles are exercising.
Ball Toe Raise
- Sit on the floor, hold the exercise ball on top of your ankles and place your hands on it, arms and legs fully extended.
- Squeeze the exercise ball by pulling your toes towards you and keeping your arms fully extended and allow it to unsqueeze after a short pause.
- Make sure that only the calf muscles are exercising.