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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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 Push Up|
|Ball Chest Fly||Ball Bear Hugs|
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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 Raise – Elbows Bent|
|Ball Rear Deltoid Raise – Lying Sideways||Ball Scapular Protraction|
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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 Triceps Extension|
|Ball Triceps Extension – Weighted||Ball Wrist Curl|
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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 Reverse Crunch|
|Ball Side Crunch||Ball Jacknife|
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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 Row – Upside-Down|
|Ball Bridge||Ball Arm-Leg Extension – Alternating|
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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 Hip Abduction|
|Ball Hip Adduction||Ball Calf Raise|
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