GET FIT WITH FIVE SERIES #1-EXERCISE BALL

Updated: Jul 30, 2021

5 Exercises You Can Do with Exercise (Physio) Ball

exercise ball exercises

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Most of us do not have a lot of time in our schedule, but we all want to be as healthy and fit as possible. Gym memberships can be expensive and often go unused and it would be a luxury to have a full service workout room in our homes!


So, what can be done with just a few pieces of equipment? You would be surprised. Here we discuss 5 easy exercises that you can do with an exercise or physio ball alone. These exercises focus on your leg and core strength and all you need is an exercise ball! You do not need any particular type of exercise ball (and it does not need to be expensive) and they are easy to buy online or find in your local large box/sporting goods store.


Exercise balls generally come in 3 sizes-small (55 cm/22”), medium (65 cm/26”), and large (75 cm/30”). The medium size will be a good fit for many of us, however your height can help you choose the right size for you.


5”0-5.5” Small 55 cm

5.6” to 5.11” Medium 65 cm

6.0” and over Large 75 cm


This exercise ball is a great choice as its thickness prevents bursting and you can choose which size works best for you. Ok, now you have your exercise ball, let’s get into the exercises!


1. Bridge on Ball

Exercise ball exercises

Lying on the floor, put your feet up on the ball and turn your palms up. Pushing down through your heels, lift your hips off the floor and hold for 3 seconds, slowly lower down. Repeat 12-15 times.


2. Dead Bug with Ball

Lying on your back, hold the ball between your knees and hands. Extend your left leg out while raising your right arm overhead. You will be using your core to hold the ball with your right knee/left hand. Repeat 12 to 15 times with each side.


3. Marching in Table Position

exercise ball exercises

Sitting on the ball, walk out until the ball is under your shoulder blades. Push your hips up so that you are in a position similar to a table. Keeping your hips up, march your right knee up, then your left knee. Do this slowly and with control. You can have your hands down towards the floor (beginner position) and progress to crossing your hands over your chest (more advanced). Repeat 12 to 15 repetitions with each leg.


4. Plank Walk Outs

Start on hands and knees with the ball in front of you. Begin to walk your hands forward so that the ball rolls down your legs. Keeping your back from sagging, continue to walk out until the ball is under your thighs and then walk back. This is one rep. Repeat 5 to 10 repetitions.


As you get stronger, you can walk out until the ball is under your shins.


5. Ball Squat

exercise ball exercises

Standing with the ball behind the curve of your back and the ball against the wall. Your feet should be shoulder width apart. Keeping your chest and head upright, bend your knees into a squat as you roll down the ball on the wall. You want to squat so that your knees are about a 45 degree angle-you do not want to do a deep squat! Hold for 3 seconds and then push back up to a standing position. Repeat 12 to 15 repetitions, doing them slow and with control.


There you have it!!! A straight forward way to strengthen your core and legs. I recommend you do these 3-4 times per week and as you are able to do a full set of 12 to 15 reps, you can then build up to 2 sets of 12 to 15.


Exercise with yoga ball

Using an exercise ball is a great way to get in strengthening work at home, even if you do not have a lot of time.


Working on a computer throughout the day? Take a break from sitting and knock out these 5 exercises. Busy with the kids at home? Grab the ball and let them help you by counting out your reps. Bored with your current routine? Mix these 5 exercises in to change things up.


Regardless, ball exercises can be a great way to boost your strength and wellness. Want other strengthening ideas to try at home? Check out the other GET FIT WITH 5 exercises that you can do with an exercise tubing, sliders, body weight, and mini bands.


You can do a killer workout at home and build your own "gym" with these 4 simple pieces of equipment. Best of all, they do not take up much space! Best wishes-keep at it!


If you would to download or print out a quick reference sheet of these exercises, sign up to access our FREE Resources page.


Stay Well and Feel Good,





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Always consult your physician before beginning any exercise program. This general information is not intended to diagnose any medical condition or to replace your healthcare professional. Consult with your healthcare professional to design an appropriate exercise prescription. If you experience any pain or difficulty with these exercises, stop and consult your healthcare provider.


Dr. Kim MacDonald, physical therapist

Hi! I am Dr. Kim MacDonald. I am a physical therapist who specializes in empowering my patients to optimize how they move their bodies and improve their ability to do the things they love regardless of age, experience, or capabilities.

My experience in the health care field allows me to teach the tools you need to ensure that you are working safely to improve your pain and maximize your physical potential.

If you would like to know more about how you can help yourself be healthier and live a more active lifestyle, join me here

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