Workout ball exercises

Workout ball exercises are a great way of strengthening the core and giving you extra stability around the midsection.

The 'Workout ball exercises' program is an ideal set of exercises for those wishing to tone the stomach or improve their core strength for any sport.

Warm Up (3)

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Dynamic back stretch - 30 seconds

Primary target:

Back (Lattisimus Dorsi)

Equipment required:

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Dynamic chest stretch - 30 seconds

Primary target:

Chest (Pectorals)

Equipment required:

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Star jumps - 30 seconds

Primary target:

Shoulders (Deltoids)

Equipment required:

Exercise (8)

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Jogging - 5 minutes

Primary target:

Legs (Hamstrings)

Equipment required:

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Dumbell chest press with fitball - 2 sets of 15-18 reps

Primary target:

Chest (Pectorals)

Equipment required:

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Reverse flyes with dumbells on fitball - 2 sets of 15-18 reps

Primary target:

Shoulders (Deltoids)

Equipment required:

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Jacknife with fitball - 2 sets of 15-18 reps

Primary target:

Stomach (Abdominals)

Equipment required:

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Leg press with fitball - 2 sets of 15-18 reps

Primary target:

Legs (Quadriceps)

Equipment required:

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Leg curl with fitball - 2 sets of 15-18 reps

Primary target:

Legs (Hamstrings)

Equipment required:

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Fitball plank - 2 sets of 15-18 reps

Primary target:

Stomach (Abdominals)

Equipment required:

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Back extension on fitball - 2 sets of 15-18 reps

Primary target:

Back (Erector Spinae)

Equipment required:

Cool Down (7)

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Chest stretch with fitball - 30 seconds each side

Primary target:

Chest (Pectorals)

Equipment required:

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Abdominal stretch on fitball - 30 seconds

Primary target:

Stomach (Abdominals)

Equipment required:

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Back stretch on fitball - 30 seconds

Primary target:

Back (Rhomboids)

Equipment required:

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Shoulder stretch - 30 seconds each side

Primary target:

Shoulders (Deltoids)

Equipment required:

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Tricep stretch - 30 seconds each side

Primary target:

Arms (Triceps)

Equipment required:

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Seated hamstring and back stretch - 30 seconds

Primary target:

Back (Lattisimus Dorsi)

Equipment required:

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Standing quad stretch - 30 seconds each side

Primary target:

Legs (Quadriceps)

Equipment required:

Want alternatives to this program? Try these...