Workout Routines for Ball Exercises

[the_ad id=”225″]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:

Create, Print, Track and Chart Your Own Workout Routines for Ball Exercises Try Now!

 [the_ad id=”244″]

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 exercises for chest Ball Push Up
chest fly on ball Ball Chest Fly ball bear hugs chest exercise Ball Bear Hugs

Show More Workout Routines for the Chest

[the_ad id=”225″]

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.

rear deltoid row ball exercises for shoulders Ball Rear Deltoid Row rear deltoid raise ball exercises for shoulders Ball Rear Deltoid Raise – Elbows Bent
rear deltoid raise lying sideways ball exercises for shoulders Ball Rear Deltoid Raise – Lying Sideways ball scapular protraction ball exercises for shoulders Ball Scapular Protraction

Show More Workout Routines for Shoulders

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.

biceps curl on knees with ball Ball Biceps Curl – on Knees, One-at-a-Time triceps extension ball exercises for arms Ball Triceps Extension
triceps extension weighted with ball Ball Triceps Extension – Weighted wrist curl with ball Ball Wrist Curl

Show More Workout Routines for Arms

[the_ad id=”155″]

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 exercises for abdominals Ball Crunch Ball Reverse Crunch ball exercises for abdominals Ball Reverse Crunch
Ball Side Crunch Ball Side Crunch Ball jackknife a ball exercise for abs Ball Jacknife

Show More Workout Routines for Abs

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.

reverse hyperextension on ball Ball Hyperextension – Reverse ball row upside down Ball Row – Upside-Down
ball bridge Ball Bridge arm and leg extension ball exercises for back Ball Arm-Leg Extension – Alternating

Show More Workout Routines for the Back

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 exercise Ball Squat – One-Legged hip abduction ball exercise for legs Ball Hip Abduction
hip adduction ball exercises for legs Ball Hip Adduction calf raise ball exercises for legs Ball Calf Raise

Show More Workout Routines for Legs