Sample Fitness Ball Cards

Check out some of the sample exercises below to get an idea of the many kinds of exercises that can be done on the ball. If you have a fitness ball and want to try some exercises, remember to engage your abdominal muscles by pulling your navel up and in. When seated on the ball, make sure your spine is straight. And always remember to breathe!

Warm Up sample: Hip Circles
This deceptively simple warm-up helps loosen the low back and improve posture while introducing safe movement on the ball. If you feel unsteady at first, move your legs wider apart.

Lower Body sample: Hip Extension with Calves on Ball
Here's a great exercise to work the legs and buttocks. The farther away the ball is from your body, the harder the workout!

Upper Back sample: Single-Arm Row
You've probably done this at the gym but by adding the ball you not only work your upper arm muscles but you increase core stability as well.

Chest sample: Push-up with Legs on Ball
Here's a safe and effective push up. This is a great exercise for anyone who has a difficult time performing traditional push-ups.

Arms sample: Triceps Extension
This is another familiar exercise that is enhanced by the unstable fitness ball platform. Two exercises rolled into one!