There are countless gym ball exercises that you can do on, or with a gym ball. You are only limited by your imagination.

If you are new to gym balls, or exercise balls as they are more frequently called, you are in for a treat. Gym balls are incredibly versatile and useful exercise tools. Nothing will strengthen your core better or improve your balance faster.

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If you don’t have a fitness ball yet you have
my permission to go out and buy one right now.
They are worth every penny you invest in them.

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This exercise list is no where near exhaustive. Some of the exercises are tough and a beginner may find them difficult to do. Others may be too easy if your fitness level is more advanced. No matter which group you are in you can modify the exercise to make it easier or more difficult.

What Exercises Are On My Gym Ball Exercise List?

The exercises I chose cover every body part. I hate exercise routines that focus mainly on the chest and arms. Therefore, you’ll find exercises for your abs, arms, back, chest, legs, and shoulders.

It’s tempting to only work the muscles you enjoy working like arms or chest, but your legs and back are important to your overall fitness too, maybe more so.

Here’s my list of exercises you can do on or with a gym ball:

Abs

These five ab exercises will work your stomach from different angles. An added benefit of doing abdominal exercises is that your lower back is strengthened at the same time.

  • Sit Ups
  • Oblique Crunch
  • Reverse Crunch
  • Plank Pike-Up
  • Ab Roll Outs

Arms/Shoulders

Be extra careful performing weight exercises on a gym ball, especially if you are new to exercising. Your balance will be challenged so start off with light weights.

  • Exercise Ball Pushup
  • Ball Tricep Extension
  • Seated Biceps Curl
  • Dumbbell Triceps Extension
  • Seated Shoulder Press

Back

The back is probably the most neglected area when it comes to exercising. How many people do you know that complain of back pain?

  • Bent Over Dumbbell Flys
  • Alternating Arm-Leg Extension
  • Hyper-extension on Ball
  • Back Bridge on Ball

Chest

  • Dumbbell Press
  • Incline Dumbbell Press
  • Elevated Pushups
  • Chest Flys

Legs

Leg muscles are the largest muscles in your body. Strong legs allow you to move about freely and provide you with balance.

  • One Leg Ball Squat
  • Two Leg Squat – Ball against wall
  • Toe Raises – Ball against wall

Conclusion

By learning all of these exercises that cover each of your body parts your exercise routines will not only help you reach your fitness goals faster they will make exercising a lot more interesting.

Ask anyone who has been exercising for a long time and you’ll get the same answer, monotony is a workout killer.

My advice is to take your time and learn one gym ball exercise at a time. Focus on form more than reps. Ten reps with perfect form will get you faster results than 30 reps with sloppy form.