{"id":60376,"date":"2024-05-03T20:47:12","date_gmt":"2024-05-03T20:47:12","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=60376"},"modified":"2024-05-03T20:47:12","modified_gmt":"2024-05-03T20:47:12","slug":"exercise-ball-workouts","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/exercise-ball-workouts\/","title":{"rendered":"Exercise Ball Workouts: An Affordable Way To Stay Fit At Home"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/exercise-ball-workouts\/#Do_Exercise_Ball_Workouts_Work\" >Do Exercise Ball Workouts Work?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/exercise-ball-workouts\/#Improved_spinal_health\" >Improved spinal health\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/exercise-ball-workouts\/#Improved_core_strength\" >Improved core strength\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/exercise-ball-workouts\/#Increased_flexibility\" >Increased flexibility\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/exercise-ball-workouts\/#Improved_balance\" >Improved balance\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/exercise-ball-workouts\/#Offers_a_variety_of_workouts\" >Offers a variety of workouts\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/exercise-ball-workouts\/#They_are_cheap\" >They are cheap\u00a0<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/exercise-ball-workouts\/#Can_a_Gym_Ball_Reduce_Belly_Fat\" >Can a Gym Ball Reduce Belly Fat?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/exercise-ball-workouts\/#What_Exercises_Can_You_Do_With_An_Exercise_Ball\" >What Exercises Can You Do With An Exercise Ball?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/exercise-ball-workouts\/#Simple_Exercise_Ball_Workouts_For_Beginners\" >Simple Exercise Ball Workouts For Beginners<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/exercise-ball-workouts\/#Cardio_Exercise_Ball_Workouts\" >Cardio Exercise Ball Workouts<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/exercise-ball-workouts\/#Jumping_Ball_Slams\" >Jumping Ball Slams<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/exercise-ball-workouts\/#Ball_Burpees\" >Ball Burpees<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/exercise-ball-workouts\/#Ball_Mountain_Climbers\" >Ball Mountain Climbers<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/exercise-ball-workouts\/#Core_Exercise_Ball_Workouts\" >Core Exercise Ball Workouts<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/exercise-ball-workouts\/#Gym_Ball_Planks\" >Gym Ball Planks<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/exercise-ball-workouts\/#V-Ups\" >V-Ups<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/exercise-ball-workouts\/#V-_sit_ups\" >V- sit ups<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/exercise-ball-workouts\/#Lower_Body_Exercise_Ball_Workouts\" >Lower Body Exercise Ball Workouts<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/exercise-ball-workouts\/#Glute_Bridge_with_Ball_Squeeze\" >Glute Bridge with Ball Squeeze<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/exercise-ball-workouts\/#Ball_Squats\" >Ball Squats<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/exercise-ball-workouts\/#Upper_Body_Exercise_Ball_Workouts\" >Upper Body Exercise Ball Workouts<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/exercise-ball-workouts\/#Superman\" >Superman<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/exercise-ball-workouts\/#Tricep_Extensions\" >Tricep Extensions<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/betterme.world\/articles\/exercise-ball-workouts\/#Push_Ups\" >Push Ups<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/betterme.world\/articles\/exercise-ball-workouts\/#Is_An_Exercise_Ball_Good_For_You\" >Is An Exercise Ball Good For You?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/betterme.world\/articles\/exercise-ball-workouts\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/betterme.world\/articles\/exercise-ball-workouts\/#What_Are_The_Disadvantages_Of_Exercise_Balls\" >What Are The Disadvantages Of Exercise Balls?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/betterme.world\/articles\/exercise-ball-workouts\/#Is_An_Exercise_Ball_Better_Than_A_Chair\" >Is An Exercise Ball Better Than A Chair?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/betterme.world\/articles\/exercise-ball-workouts\/#How_Long_Should_You_Use_An_Exercise_Ball\" >How Long Should You Use An Exercise Ball?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-31\" href=\"https:\/\/betterme.world\/articles\/exercise-ball-workouts\/#How_Long_Should_You_Keep_An_Exercise_Ball\" >How Long Should You Keep An Exercise Ball?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-32\" href=\"https:\/\/betterme.world\/articles\/exercise-ball-workouts\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Exercise balls have long been part of the fitness industry. However, despite them being around so long, they only seem to be used while doing yoga or simple, everyday core or <a href=\"https:\/\/betterme.world\/articles\/balance-exercises-for-seniors\/\">balance exercises<\/a>. While these balls are certainly good for this, that is not all they can be used for.<\/span><\/p>\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=exercise_ball_workouts&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=exercise_ball_workouts\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Exercise ball workouts come in all forms and can target multiple areas from the obvious core\/abs, to your back, legs and even your arms. For those who cannot afford or simply do not have the time to hit the gym 3 to 5 times a week, doing small ball workouts at home can be an easy way to stay active, fit and improve your overall health.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you are not sure where to start on this <a href=\"https:\/\/betterme.world\/articles\/yoga-ball-exercises\/\">yoga ball exercises<\/a> journey, then read on to learn more about the benefits of doing Pilates ball exercises, as well as identify which workouts you can do with this small yet mighty piece of equipment.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Do_Exercise_Ball_Workouts_Work\"><\/span><b>Do Exercise Ball Workouts Work?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, they do.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For a while during the dreadful pandemic, yoga balls (also known as stability balls, Swiss balls, Pilates balls, or exercise balls) became all the rage as people switched out their normal work\/office chairs for them. The reason was that advertisers claimed that sitting on such balls would help improve their posture and even offer them a <a href=\"https:\/\/betterme.world\/articles\/pilates-ball-exercises\/\">core workout<\/a> throughout the day.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Sales for stability balls were booming, only for this theory to be disproven with experts claiming that these statements had minimal scientific backing. Although exercise balls may not always work as regular chairs, they are fantastic when used as part of an active fitness routine.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some benefits that you may expect to see while using them include:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Improved_spinal_health\"><\/span><b>Improved spinal health\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The spine works to provide support, movement, protection, coordination and control of the body. Working this area of the body helps not only to improve your posture and balance, but also to increase lower back strength.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A stronger lower back also means less back pain. In a 16- week study done on patients with chronic lower back pain, researchers found that using an exercise ball for lower back stabilization exercises not only helped alleviate low back pain in the subjects but it also helped increase their bone mineral density (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3820231\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Improved_core_strength\"><\/span><b>Improved core strength\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">We cannot talk about yoga ball exercises benefits without mentioning core strength; this is afterall what these kinds of exercise balls are best known for.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A strong core not only helps improve your posture but it also helps reduce lower back pain and reduces instances of muscle injuries, both in everyday life activities, as well as in the gym, especially when lifting weights.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In a 12-week study published in 2010 in <\/span><i><span style=\"font-weight: 400;\">The Journal of Strength and Conditioning Research<\/span><\/i><span style=\"font-weight: 400;\">, researchers found that when sedentary women did core strength training exercises using a Swiss ball they were able to increase their trunk extensor (back)\/flexor (abdominal) and lower limb extensor (quadriceps)\/flexor (hamstring) muscular strength (<\/span><a href=\"https:\/\/journals.lww.com\/nsca-jscr\/fulltext\/2010\/11000\/effects_of_swiss_ball_core_strength_training_on.19.aspx\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This also transferred into better abdominal, lower back and leg endurance, flexibility and <a href=\"https:\/\/betterme.world\/articles\/dynamic-balance\/\">dynamic balance<\/a> than before (<\/span><a href=\"https:\/\/journals.lww.com\/nsca-jscr\/fulltext\/2010\/11000\/effects_of_swiss_ball_core_strength_training_on.19.aspx\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Another study, looking at the strength changes produced in the core muscles when doing stability ball training, found that such workouts increased strength in both back and abdominal muscles. It should be noted, however, that the changes seemed more prominent in the female participants than the male subjects (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3588679\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>BetterMe app is a foolproof way to go from zero to a weight loss hero in a safe and sustainable way! What are you waiting for? <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=exercise_ball_workouts\">Start transforming your body now! <\/a><\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Increased_flexibility\"><\/span><b>Increased flexibility\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you\u2019re reading this, you\u2019re probably only considering using exercise ball workouts for weight loss. While, yes, small exercise balls can help with this goal, you should also consider using them as part of your warmup routine too.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Warming up during a workout is essential as it increases your flexibility which in turn helps improve your performance, decreases your risk of injury and even helps your joints move through their full range of motion &#8211; all factors that help with an effective workout session.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Research over the years has shown that using these balls before and even during the <a href=\"https:\/\/betterme.world\/articles\/5-day-workout-routine-women\/\">workout routin<\/a>e can increase your flexibility as well as your balance, strength, endurance, coordination, and much more (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5890205\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9057684\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.researchgate.net\/publication\/375088533_EFFECTS_OF_FITBALL_EXERCISE_ON_BODY_COMPOSITION_FLEXIBILITY_MUSCULAR_STRENGTH-ENDURANCE_AND_AEROBIC_CAPACITY_IN_OBESE_WORKING-AGE_WOMEN\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Improved_balance\"><\/span><b>Improved balance\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Depending on how you use the ball during your exercise session, this could mean working out on an uneven surface. In the long term, this can help improve your balance.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Research done on different kinds of balls during exercise, shows that this small and seemingly unassuming piece of equipment can help improve both static and dynamic balance in young adults as well as seniors (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5890205\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4968524\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Offers_a_variety_of_workouts\"><\/span><b>Offers a variety of workouts\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Unlike popular belief, these balls are not just good enough for a quick <a href=\"https:\/\/betterme.world\/articles\/yoga-ball-ab-workout\/\">yoga ball ab workout<\/a>. When used right, this small ball can be utilized in a number of workouts, ranging from mat Pilates to resistance training.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"They_are_cheap\"><\/span><b>They are cheap\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A small exercise ball is certainly much cheaper than a monthly gym membership, a fully equipped at home gym or even some free weights. Considering all the exercise ball workouts that you can perform with this simple equipment and a mat, they do seem like a sensible choice to anyone looking for a more affordable way to get\/keep fit.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=exercise_ball_workouts\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/28.png\" alt=\"exercise ball workouts\" \/>\u00a0<\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_a_Gym_Ball_Reduce_Belly_Fat\"><\/span><b>Can a Gym Ball Reduce Belly Fat?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, using a gym ball, even a small one during your workout, can help reduce belly fat. This tool can be used in a variety of cardio as well as core workouts that not only help burn calories &#8211; leading to less fat in the belly area, but also lead to improved muscle tone, which can give you those sexy abs and also helps with more calorie burning throughout the day.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, you must remember that only working out will not reduce belly fat. Weight loss resulting in a flatter stomach is mostly achieved first through a healthy calorie deficit diet with exercise being an addon (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6371569\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/exercise-motivation\/\"><i>How to Turn Exercise Motivation Into Real Actions? <\/i><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Exercises_Can_You_Do_With_An_Exercise_Ball\"><\/span><b>What Exercises Can You Do With An Exercise Ball?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Clearly the exercise ball has numerous health and physical benefits, including the ability to help reduce belly fat. But which exercises can you really do with one? Here is a list of some workouts that you can do with a small workout ball which could lead to major physical changes.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Simple_Exercise_Ball_Workouts_For_Beginners\"><\/span><b>Simple Exercise Ball Workouts For Beginners<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you are considering purchasing a small gym ball for either at home or personal gym use, here are some workouts that you can do:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Cardio_Exercise_Ball_Workouts\"><\/span><b>Cardio Exercise Ball Workouts<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you are looking for exercise ball workouts for weight loss, improved core strength and better balance, these exercises are perfect.<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h4><span class=\"ez-toc-section\" id=\"Jumping_Ball_Slams\"><\/span><b>Jumping Ball Slams<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<\/li>\n<\/ul>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start with the ball on the ground right in front of you<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Step up to the ball with your feet shoulder-width apart, squat scooping up the ball and jump with the ball in your hand. Make sure that you lift the ball up and over your head as you jump.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you come down from the jump, slam the ball hard onto the ground. Hard enough that it actually bounces back into your arms<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">This is one rep. Do 10 to 12 reps for one set. Try doing a total of 3 sets for the full workout.<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\">\n<h4><span class=\"ez-toc-section\" id=\"Ball_Burpees\"><\/span><b>Ball Burpees<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<\/li>\n<\/ul>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start with the ball right at your feet. Bend over placing both palms on either side of the ball with the fingers facing downwards<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Jump your feet back thus getting into a plank position &#8211; Do not let your back arch down or let the knees touch the floor<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push off with your toes and jump back up bringing the feet back to the ball and stand up. Do not lift the ball<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">This is one rep. Do 8 to 10 reps for 1 set and a total of 3 sets for the full workout.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">For a more advanced version of this move, lift the ball with you as you stand up.<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h4><span class=\"ez-toc-section\" id=\"Ball_Mountain_Climbers\"><\/span><b>Ball Mountain Climbers<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">You will need a stopwatch for this one. The one on your phone\u2019s clock app is sufficient.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by setting the timer to desired seconds\/minutes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Get on your knees and place both hands on the exercise ball with your fingers facing the floor<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push your feet back thus lifting yourself up into a plank position. Remember that the ball provides an unstable surface so before moving on to the next step, make sure that you are as stable as can be.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tuck your pelvis, engage your abs (pull the belly button to your spine), keep breathing and then bring the right knee inwards and towards your chest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push it back out and onto the floor then alternate with the leg\/knee.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat this movement without stopping for 30 seconds to 1 minute. If you have more developed cardio endurance, you can keep doing this for up to 2 minutes of more<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If you are new to this and your balance on the ball isn\u2019t very good, do the alternating leg movement slowly. This will prevent you from slipping off the ball and landing on your face.<\/span><\/p>\n<p><strong>Intense sweat sessions, working weight loss tips, lip-smacking recipes come in one package with the BetterMe app. And all of it is at your fingertips, <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=exercise_ball_workouts\">start transforming your life now! <\/a><\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Core_Exercise_Ball_Workouts\"><\/span><b>Core Exercise Ball Workouts<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">For those looking for core specific gym ball exercises, the following workouts should be part of your routine. With that said, it\u2019s important to once again remember that core workouts alone will not help you get a flatter stomach.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A combination of a better diet, cardio, strength training, and finally core workouts is what will get you the desired results.<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h4><span class=\"ez-toc-section\" id=\"Gym_Ball_Planks\"><\/span><b>Gym Ball Planks<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">You will also need a stopwatch\/timer for this<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kneel on the floor and place both hands on top of a medicine ball in front of you. Make sure that your index fingers and thumbs are together and that your hands are underneath your shoulders about shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extend your legs straight behind you, supporting yourself on your toes. Keep the toes straight.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If this is too difficult, just stay on your knees. You can also push your legs behind you but instead of keeping the feet together, open your feet farther apart. Both of these options help with stability<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your arms pushing your elbows out to the sides, actively pressing down on the medicine ball, and hold for 30 seconds. Make sure to keep the elbows at a 45 degree angle<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\">\n<h4><span class=\"ez-toc-section\" id=\"V-Ups\"><\/span><b>V-Ups<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<\/li>\n<\/ul>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grab your ball and lie flat on the floor while holding the ball over your head.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Your arms and legs should be outstretched with your hands and feet lifted just above the floor<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Simultaneously raise your torso and legs up to touch the medicine ball to your feet. Then slowly lower back towards the floor.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">This one rep. Do 8 reps for 1 set<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\">\n<h4><span class=\"ez-toc-section\" id=\"V-_sit_ups\"><\/span><b>V- sit ups<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This variation is more challenging than the above mentioned exercise. It\u2019s a more advanced exercise for those who feel like normal v-ups are too simple<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie back down on the floor as described above but this time with the ball between your outstretched feet.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you bring the ball up with your feet, you are going to simultaneously crunch with your hands up to reach for the ball.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Once the hands and feet are close enough, transfer the ball from your feet to your hands and lower both at the same time. This is one rep<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat this motion by continuously transferring the ball from your feet to your hands for 8 to 12 reps for 1 set<\/span><\/li>\n<\/ul>\n<h3><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=exercise_ball_workouts\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/30.png\" alt=\"exercise ball workouts\" \/><\/a><\/h3>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Lower_Body_Exercise_Ball_Workouts\"><\/span><b>Lower Body Exercise Ball Workouts<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">These workouts are great to help build your booty and tone your thighs.<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h4><span class=\"ez-toc-section\" id=\"Glute_Bridge_with_Ball_Squeeze\"><\/span><b>Glute Bridge with Ball Squeeze<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<\/li>\n<\/ul>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit on the floor and place the ball between your knees. Lie on your back, making sure to squeeze the ball between your knees<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">In a slow and controlled motion, squeeze your glutes as you lift your lower half off the floor. Make sure to keep your feet firmly on the floor and continue squeezing both glutes together with the ball between the knees.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the bridge position for a few seconds before slowly dropping the butt back to the floor. Do not let the ball in between your knees drop. This is one rep<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do 12 reps for 1 set and a total of 3 sets for the exercise.<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\">\n<h4><span class=\"ez-toc-section\" id=\"Ball_Squats\"><\/span><b>Ball Squats<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This exercise can be done in three ways:<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Option 1<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the ball with both arms at around chest level<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pull your shoulders back, make sure your feet are shoulder-width apart (or slightly wider).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage the core and squat as you would while doing normal body weight squats.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Think of this variation as doing kettlebell goblet squats. The movements are the same but instead of a kettlebell, you use your small gym ball.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Option 2<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Instead of holding the ball in your hands, place it in between your knees and squeeze the knees to hold the ball in place.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stretch your arms straight out in front of you and do the squat as normal. Do not drop the ball from between the knees for the entire workout. You can also hold a weight in your hands if desired<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Option 3<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand in front of a wall and place the ball behind you at the lower-mid back area of your back<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Walk your feet out a bit so that you&#8217;re leaning against the ball, feet about hip-distance apart. Stretch your arms out in front of your chest. If you have an extra ball or a free weight, hold it so it can add intensity to the exercise<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your knees and lower into a squat, going as low as you can. Keep your weight in your heels as you push back up and try not to lock your knees when you stand<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Whichever variation you choose, do 10 to 12 reps for 1 set. Options 2 and 3 give you the option of doing some exercise ball workouts with weights in your hands, adding resistance to the entire workout.<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/japanese-towel-exercise\/\"><i>Is The Japanese Towel Exercise an Effective Way to Burn Belly Fat?<\/i><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Upper_Body_Exercise_Ball_Workouts\"><\/span><b>Upper Body Exercise Ball Workouts<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li aria-level=\"1\">\n<h4><span class=\"ez-toc-section\" id=\"Superman\"><\/span><b>Superman<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This is a fantastic workout for your lower back, glutes, and hamstrings. This variation also gives you a good arm workout.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by lying on your stomach with arms and legs extended and the ball held between your feet.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift your arms, shoulders, and head, as well as feet to hover a few inches up off the mat. This is your starting position.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Raise chest up and bend right arm to pull elbow back toward rib cage. Return to start and repeat on the left side. That&#8217;s one rep.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do 15 reps for 1 set and 3 sets total.<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\">\n<h4><span class=\"ez-toc-section\" id=\"Tricep_Extensions\"><\/span><b>Tricep Extensions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<\/li>\n<\/ul>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit or stand in a comfortable position. Keep your back staring and engage your abs.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Holding the ball in both hands, extend your arms overhead so they frame your ears. Keep the shoulders neutral and do not lift them too.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your elbows, dropping your arms and lowering the ball behind your head until your elbows form a 90-degree angle.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squeeze the triceps and slowly straighten your arms, taking the ball back up again. This is one rep<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for up to 3 sets of 10 to 12 reps.<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\">\n<h4><span class=\"ez-toc-section\" id=\"Push_Ups\"><\/span><b>Push Ups<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<\/li>\n<\/ul>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kneel in front of the ball and place your hands on the ball. Push your legs back and straight, keeping them hip-width apart. Your toes should be flexed and in contact with the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Make sure to first find your balance before proceeding.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core, squeeze your quads and glutes, and tuck your chin as though you were holding an egg under your chin.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your chest toward your hands by bending your elbows and retracting your shoulder blades.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your body until your upper arms are even with your back. Make sure that your elbows are close to your ribcage. Pause here.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push up by squeezing your chest and straightening your elbows, getting back to the start position (basically a high plank position). This is one rep.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat movement for 10 to 15 reps for 1 set.<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_An_Exercise_Ball_Good_For_You\"><\/span><b>Is An Exercise Ball Good For You?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">As seen from the benefits listed above, as well as the numerous workouts that can be done with this ball, we can conclude that an exercise ball is a fantastic investment in your fitness plans.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=exercise_ball_workouts\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/25.png\" alt=\"exercise ball workouts\" \/>\u00a0<\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"What_Are_The_Disadvantages_Of_Exercise_Balls\"><\/span><strong>What Are The Disadvantages Of Exercise Balls?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">When it comes to working out, these exercise balls do not have that much of a disadvantage. They are an equipment just as any other. As long as you use the correct form in your workouts, remain consistent, and practice progressive overload with the exercises, you will reach your desired goals.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_An_Exercise_Ball_Better_Than_A_Chair\"><\/span><strong>Is An Exercise Ball Better Than A Chair?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">No, it is not. While some may claim that it is, experts state that ultimately, an exercise ball does not make a better chair than an actual chair. You are more likely to experience more pain and other health issues if you use this ball in place of even a basic chair for the long term (<\/span><a href=\"https:\/\/www.washingtonpost.com\/lifestyle\/wellness\/stability-ball-balance-core-calories\/2020\/09\/29\/0b485c74-feb4-11ea-9ceb-061d646d9c67_story.html\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). Short term usage of a stability ball as a seating surface may be beneficial for improved muscle activation as long as it is a size that is right for you, and promotes a comfortable seated position.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_Long_Should_You_Use_An_Exercise_Ball\"><\/span><strong>How Long Should You Use An Exercise Ball?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">If using the ball for a workout, there is no limitation as to how long you can use it. But if sitting on one, most people should not exceed more than 30 minutes at a time on it.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_Long_Should_You_Keep_An_Exercise_Ball\"><\/span><strong>How Long Should You Keep An Exercise Ball?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Different sources have different answers for this. Some claim that your ball should be replaced after 12 months, others claim that you can keep your ball for up to 2 years, while others claim that your ball can easily last you for 5 years without being replaced. We suggest checking the packaging of your ball to see its expiry date. This is the most accurate way to learn how long you can keep one without needing to replace it.<\/span><\/p>\n\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=exercise_ball_workouts&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=exercise_ball_workouts\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Clearly, exercise ball workouts come in many varieties. If you\u2019ve been wondering which space saving, yet affordable equipment to get for your home workouts, we suggest going ahead and getting a ball for yourself. Just remember to stay consistent, drink water and eat a healthy diet to help you achieve your goals quicker.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Exercise balls have long been part of the fitness industry. However, despite them being around so long, they only seem to be used while doing yoga or simple, everyday core or balance exercises. While these balls are certainly good for this, that is not all they can be used for. Exercise ball workouts come in [&hellip;]<\/p>\n","protected":false},"author":29,"featured_media":60378,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[6],"tags":[],"coauthors":[109,221],"class_list":["post-60376","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Exercise Ball Workouts: An Affordable Way To Stay Fit At Home - BetterMe<\/title>\n<meta name=\"description\" content=\"Are you curious about \u2605 EXERCISE BALL WORKOUTS \u27a4? Want to know if they are any good? 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Kamau, Troy Hurst, PT, DPT\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"\u0421. Kamau, Troy Hurst, PT, DPT\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"13 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/exercise-ball-workouts\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/exercise-ball-workouts\/\"},\"author\":{\"name\":\"\u0421. Kamau\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/f9c1a6effa8c3e87adaf60e1ab104496\"},\"headline\":\"Exercise Ball Workouts: An Affordable Way To Stay Fit At Home\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/exercise-ball-workouts\/\"},\"wordCount\":2853,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/exercise-ball-workouts\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/05\/shutterstock_1506177275-scaled.jpg\",\"articleSection\":[\"Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Exercise balls have long been part of the fitness industry. However, despite them being around so long, they only seem to be used while doing yoga or simple, everyday core or <a href=\\\"https:\/\/betterme.world\/articles\/balance-exercises-for-seniors\/\\\">balance exercises<\/a>. While these balls are certainly good for this, that is not all they can be used for.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\" data-sheets-value=\\\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\\\&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=exercise_ball_workouts\\\\&quot; mp4=\\\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\\\\&quot;]&quot;}\\\" data-sheets-userformat=\\\"{&quot;2&quot;:256,&quot;11&quot;:3}\\\" data-sheets-formula=\\\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Exercise ball workouts come in all forms and can target multiple areas from the obvious core\/abs, to your back, legs and even your arms. For those who cannot afford or simply do not have the time to hit the gym 3 to 5 times a week, doing small ball workouts at home can be an easy way to stay active, fit and improve your overall health.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">If you are not sure where to start on this <a href=\\\"https:\/\/betterme.world\/articles\/yoga-ball-exercises\/\\\">yoga ball exercises<\/a> journey, then read on to learn more about the benefits of doing Pilates ball exercises, as well as identify which workouts you can do with this small yet mighty piece of equipment.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Do Exercise Ball Workouts Work?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Yes, they do.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">For a while during the dreadful pandemic, yoga balls (also known as stability balls, Swiss balls, Pilates balls, or exercise balls) be ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/exercise-ball-workouts\/\",\"url\":\"https:\/\/betterme.world\/articles\/exercise-ball-workouts\/\",\"name\":\"Exercise Ball Workouts: An Affordable Way To Stay Fit At Home - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/exercise-ball-workouts\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/exercise-ball-workouts\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/05\/shutterstock_1506177275-scaled.jpg\",\"description\":\"Are you curious about \u2605 EXERCISE BALL WORKOUTS \u27a4? 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Kamau, Troy Hurst, PT, DPT","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"\u0421. Kamau, Troy Hurst, PT, DPT","Est. reading time":"13 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/exercise-ball-workouts\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/exercise-ball-workouts\/"},"author":{"name":"\u0421. Kamau","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/f9c1a6effa8c3e87adaf60e1ab104496"},"headline":"Exercise Ball Workouts: An Affordable Way To Stay Fit At Home","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/exercise-ball-workouts\/"},"wordCount":2853,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/exercise-ball-workouts\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/05\/shutterstock_1506177275-scaled.jpg","articleSection":["Workouts"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Exercise balls have long been part of the fitness industry. However, despite them being around so long, they only seem to be used while doing yoga or simple, everyday core or <a href=\"https:\/\/betterme.world\/articles\/balance-exercises-for-seniors\/\">balance exercises<\/a>. While these balls are certainly good for this, that is not all they can be used for.<\/span>\r\n\r\n<span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=exercise_ball_workouts\\&quot; mp4=\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\\&quot;]&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">Exercise ball workouts come in all forms and can target multiple areas from the obvious core\/abs, to your back, legs and even your arms. For those who cannot afford or simply do not have the time to hit the gym 3 to 5 times a week, doing small ball workouts at home can be an easy way to stay active, fit and improve your overall health.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">If you are not sure where to start on this <a href=\"https:\/\/betterme.world\/articles\/yoga-ball-exercises\/\">yoga ball exercises<\/a> journey, then read on to learn more about the benefits of doing Pilates ball exercises, as well as identify which workouts you can do with this small yet mighty piece of equipment.<\/span>\r\n<h2 style=\"text-align: center;\"><b>Do Exercise Ball Workouts Work?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Yes, they do.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">For a while during the dreadful pandemic, yoga balls (also known as stability balls, Swiss balls, Pilates balls, or exercise balls) be ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/exercise-ball-workouts\/","url":"https:\/\/betterme.world\/articles\/exercise-ball-workouts\/","name":"Exercise Ball Workouts: An Affordable Way To Stay Fit At Home - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/exercise-ball-workouts\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/exercise-ball-workouts\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/05\/shutterstock_1506177275-scaled.jpg","description":"Are you curious about \u2605 EXERCISE BALL WORKOUTS \u27a4? 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