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Workouts Unlimited

The Best Exercise Ball Workout Moves for Your Whole Body

5. Ball Pass

A. Lie on your back holding an exercise ball and lift your feet so your shins are parallel to the floor.

B. Lift your head, neck, and shoulders, and place the ball between your legs.

C. Lower your legs and reach your arms back.

D. Come back up and grab the ball. Continue to pass the ball back and forth from your hands to your legs and perform this exercise ball workout move for 30 seconds.

Sets: 3


6. Weight Press

A. Lie on your back with your heels on the exercise ball. Hold lightweight dumbbells just above your chest with your palms facing forward.

B. Press the weights straight up over your shoulders as you exhale. Hold the position for three counts, then lower the weights. Repeat for 1 minute.

Sets: 3


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