Workout Routines for Ball Exercises

This page contains a variety of workout routines for ball exercises. Each one of these ball exercise workouts targets specific muscle groups in your body.

They are provided to highlight how helpful ball exercises can be if you want to workout your whole body.

Make your selection from the list of workout routines for ball exercises below:

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Workout Routines for Ball Exercises

Workout Routines for Ball Exercises

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Workout Routine for the Chest

These ball exercises will target your chest (i.e. pectoral) muscles. Together they target the upper, lower, inner and outer pectoral muscles.

For example, the Ball Push Up ball exercise will target your upper chest as well as your front deltoid and triceps. And the Ball Chest Fly ball exercise will target your outer pectoral muscles as well as your front deltoid.

Ball Dumbbell Press - Incline Ball Dumbbell Press - Incline Ball Push Up Ball Push Up
Ball Chest Fly Ball Chest Fly Ball Bear Hugs Ball Bear Hugs


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Workout Routine for Shoulders

Use this workout routine to focus on your shoulder muscles (i.e. deltoids). The ball exercises here will target the front, outer and rear deltoid muscles.

The Ball Rear Deltoid Row ball exercise is a great way to exercise your rear deltoid muscles while the Ball Scapular Protraction will mainly target your front deltoid muscles.

Ball Rear Deltoid Row Ball Rear Deltoid Row Ball Rear Deltoid Raise - Elbows Bent Ball Rear Deltoid Raise - Elbows Bent
Ball Rear Deltoid Raise - Lying Sideways Ball Rear Deltoid Raise - Lying Sideways Ball Scapular Protraction Ball Scapular Protraction


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Workout Routine for Arms

The following workout routine for ball exercises will help you strengthen the muscles in your arms. The routine specifically targets the biceps, triceps and forearm muscles.

The Ball Triceps Extension ball exercise will work your triceps and the Ball Biceps Curl - on Knees, One-at-a-Time targets your biceps. Finally, the Ball Wrist Curl will target your forearms.

Ball Biceps Curl - on Knees, One-at-a-Time Ball Biceps Curl - on Knees, One-at-a-Time Ball Triceps Extension Ball Triceps Extension
Ball Triceps Extension - Weighted Ball Triceps Extension - Weighted Ball Wrist Curl Ball Wrist Curl


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Workout Routine for Abs (Abdominals)

Ball exercises can be very effective at exercising your abs.

The Ball Jacknife is a great ball exercise and will require work from your upper and lower abdominals, as well as your hips. The Ball Side Crunch ball exercise represents a fantastic way to target your obliques.

Ball Crunch Ball Crunch Ball Reverse Crunch Ball Reverse Crunch
Ball Side Crunch Ball Side Crunch Ball Jacknife Ball Jacknife


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Workout Routine for the Back

Use this workout routine to strengthen your back muscles, specifically your lower back and lats (latissimus dorsis).

The Ball Hyperextension - Reverse ball exercise will exercise your lower back as well as your buttocks. The Ball Arm-Leg Extension - Alternating is a great complete-body ball exercise.

Ball Hyperextension - Reverse Ball Hyperextension - Reverse Ball Row - Upside-Down Ball Row - Upside-Down
Ball Bridge Ball Bridge Ball Arm-Leg Extension - Alternating Ball Arm-Leg Extension - Alternating


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Workout Routine for Legs

Using this workout routine will strengthen the muscles located in your legs. It will target your hamstrings, quadriceps, hips and buttocks as well as your calves.

The Ball Squat - One-Legged ball exercise is very effective at targeting your quadriceps and your buttocks while the Ball Calf Raise targets your calf muscles.

Ball Squat - One-Legged Ball Squat - One-Legged Ball Hip Abduction Ball Hip Abduction
Ball Hip Adduction Ball Hip Adduction Ball Calf Raise Ball Calf Raise


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