Best Exercise Ball Workouts for Women

by Jodee on November 29, 2010

If you are looking for a home exercise routine that can help you get and stay in shape, look no further than an exercise ball to help you reach your goal. Don’t let the fact that they look like a giant beach ball fool you; this is a serious piece of equipment that has a part to play in helping you stay active by getting regular exercise.

The exercise ball can be positioned against a wall to give you more support. You can use it to get a great exercise ball workout by trying some of the exercises listed here.

The Dip

Place the exercise ball next to the wall and sit on it with your bottom on the edge. Your palms should be placed hip-width apart behind you with your fingertips pointing towards your back.

Next, push out from the ball so that your hips are in front of it. Your knees will be at a 90-degree angle. If you need to, you can walk out a few steps. Plant your feet firmly on the floor and contract your abdominal muscles.

Lift your chest and press your shoulders down. Bend your arms until they are at right angles to your body, keeping them pointed back the entire time. Straighten your arms and repeat.

Static Squat with Front Raise

Stand next to a wall and position the exercise ball level with your lower back. Grasp a dumbbell (3-8 lbs.) in each hand. Take a step forward and position your feet hip width apart. Lean back into the exercise ball and contract your glutes and abs.

Lower your hips until your knees are at a 90 degree angle. While holding this position, raise your arms in front of your body until they are at shoulder height. Repeat the arm movement eight time and then rise to the starting position. This is one complete set.

Wall Crunch and Twist

This exercise focuses on your obliques and the center of your abs. Sit on the exercise ball facing the wall. Lie down on top of it so that the middle of your back is resting on top of it. Your fee should be hip-width apart on the wall with your legs bent to a 90-degree angle.

Cross your arms over your chest. Curl up and twist through your waist to your right side. Come back to the center and curl down. Alternate to twist on the left side. These movements are considered one rep.

Once you have some experience, work up to three sets, three times per week for each one of these exercise ball workout routines for women.

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