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Workouts Unlimited

The Best Exercise Ball Workout Moves for Your Whole Body

No need to spend hours at the gym with a laundry list of exercises. During this entire exercise ball workout, you’ll be challenging your ab muscles from every angle and achieving the strong legs that generally come from the more intense squats and lunges. Add a few upper-body moves, and boom—you’ve got a total-body exercise ball workout in just six moves.

Bonus: “Most of these exercise ball workout moves provide a ton of glute activation and a focus on hamstrings—the combo you need for a firm butt,” says Traci Copeland, a Nike master trainer in New York City who has perfected a way to get the most shaping power out of this go-to tool. (Psst: Here are the benefits of having a strong butt, besides looking good.)

How it works: Warm up for five minutes with some dynamic stretches—knee hugs, ankle grabs, inner-thigh stretches, walk-out planks, walking lunges, arm rotations, trunk twists. Then do the following moves in order for as many reps as possible (AMRAP) for the time indicated. Aim for little to no rest between sets. Complete the circuit three times. Mix this exercise ball workout into your routine twice a week for max results.

Total Time: up to 45 minutes

You will need: Free weights, Swiss ball

1. Single-Leg Bridge

A. Lie faceup on floor behind ball with knees bent and feet on ball and arms on floor by sides. Lift hips so body forms a straight line from shoulders to knees.

B. Pause, then slowly lift and extend left leg straight up. Lower leg, then return to start. Repeat for 30 seconds. Switch sides; repeat.

Sets: 3


Walters, Lexi and Carlson, Caitlin (2019, July, 31). The Best Exercise Ball Workout Moves for Your Whole Body. Retrieved from