An exercise ball is that large, bouncy sphere you have likely seen at the gym or in a physiotherapist's office. These balls are more than just fun to sit and bounce on. They are versatile tools that can elevate your fitness routine from mundane to exhilarating while improving balance, strength, and stability.

In this article, we will dive into some exercises to do on an exercise ball, ranging from easy to advanced. So, whether you are a fitness newbie or a seasoned athlete, there is something here for you to challenge your body and spice up your workouts.

Mart / Pexels / Here are some easy and advanced exercises you can do on an exercise ball.

Exercise Ball Jackknife

For those seeking a serious abdominal challenge, the Exercise Ball Jackknife is a must-try. Start in a push-up position with your shins on the ball. Keeping your back straight, roll the ball towards your hands by bending your knees, then roll it back.

This advanced exercise demands core strength and coordination, providing a thorough workout for the abdominals and lower back.

Seated Balance

Starting with something simple, the Seated Balance is your go-to foundational exercise. Sit atop the exercise ball with your feet flat on the floor, spaced hip-width apart. Engage your core muscles to stabilize your body, and try to maintain balance as you gently lift one foot off the ground and then the other.

This exercise strengthens your core muscles, which are crucial for stability and balance in everyday movements and more complex exercises.

RDNE / Pexels / Seated balance is an easy yet effective exercise you can do on an exercise ball.

Ball March

Once you are comfortable balancing on the exercise ball, it is time to add a dynamic movement: The Ball March. While seated, alternate lifting your knees as if marching on the spot. This movement not only enhances core stability and balance but also engages your hip flexors and quads.

Ideally, keep your back straight and your core engaged throughout the exercise.

Plank Rolls

Elevate your plank game with Plank Rolls. With your forearms on the exercise ball and your feet on the ground, assume a plank position. Engage your core and slowly roll the ball forward and back by moving your arms.

This challenging variation not only targets the core muscles but also works the shoulders, chest, and back.

Exercise Ball Push-ups

Darya / Pexels / Keeping your body in a straight line on the exercise ball, lower yourself into a push-up, then push back up.

For those ready to challenge their upper body strength, Push-ups offer an exciting variation. Place your hands on the floor, shoulder-width apart, and your feet on the ball.

This exercise intensifies the classic push-up by adding an element of instability, engaging more muscle groups, especially the core and shoulders.

Pike

Last but certainly not least, the Pike pushes the boundaries of what you thought possible with an exercise ball. Begin in the same position as the Jackknife, but instead of bending your knees, keep your legs straight and lift your hips towards the ceiling, rolling the ball towards your hands.

This move requires significant core strength, balance, and control, targeting the abdominals, lower back, and shoulders.