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Beginner Exercise Ball Workout

The Beginner Exercise Ball Workout below is a great way to get started using an exercise ball. The exercises are safe and easy to do.

It's purpose is to strengthen and tone your abs, get you used to using an exercise ball, while getting you ready for more advanced ab ball workouts. 

Be sure and consult with your Physician before starting this, or any new exercise routine or program.

Even if you haven't ever worked out before, you will be amazed how easy it is to get started with my special Beginner Exercise Ball Workout.

The range of reps listed below are just suggestions. Go at your own pace. Modify them to fit your fitness level. Gradually increase the reps each week. Always remember: Good form is your top priority when doing an exercise ball workout.

Do as many reps as you can using perfect form. When your form breaks down, STOP THE SET, no matter what rep you're on. Never break form to reach a certain rep level.


Exercise 1: Exercise Ball Crunches

Suggested Rep Range: 5-25

Preparation: Lie back over the ball with your back slightly curved over the ball. Your feet should be flat on the floor, shoulder width apart, with your thighs and torso parallel with the floor. Hands behind your head, with your fingertips lightly by your ears.

Movement: Contract your abs to lift your upper torso, lifting your shoulders off the ball. Don't raise further than 45 degrees. Pause at the top, then slowly return to the starting position. Repeat


Bill's Tips on Technique:

- Exhale as you lift, inhale as you return to the starting position.

- If you're having trouble balancing you can spread your feet further apart. A narrower base will challenge your balance to a greater degree.

- Keep your chin up, looking up at the ceiling. Don't pull on your head.

- If this version seems too challenging, place your arms across your chest to make it easier.

Exercise Ball Crunches

Exercise 2: Knee Rolls

Suggested Rep Range: 5-15, each side

Preparation: Lie on your back with your knees up and over the ball. Your arms should be flat on the floor, straight out to the side (90 degrees from your body), with palms down.

Movement: Slowly roll the ball to your right, legs moving towards the floor. Go as far as you can comfortably, then return to the starting position. Pause, then repeat the movement to the left.

Bill's Tips on Technique:

- Inhale on the downward roll, exhale on the upward lift.

- Focus on your abs doing the work, not your hips and legs.

- If you hips and back are tight your range of motion will be limited. You should be able to go down further as your back loosens up.

- If you have low back issues, be sure and check with your doctor whether this exercise is appropriate for you.

Knee Rolls

Exercise 3: Reverse Ab Crunches

Reverse Ab Crunches

Suggested Rep Range: 5-20

Preparation: Lie on your back with your lower back pressed into the floor. Head and neck should be relaxed, with your hands down at your side, palms down. Put your feet up and over the ball, with both your hips and knees bent at a 90 degree angle. Using your heels and calves, pin the ball to the back of your legs.

Movement: Contract your lower abs to raise your hips towards your rib cage, slowly curling your tailbone up off the floor, lifting the ball. Your feet will reach towards the ceiling with each rep.

Exhale on the lift, inhale while slowly lowering your hips and the ball back to the starting position. Don't push with your hands. This is the most difficult exercise in the Beginner Exercise Ball Workout.

Bill's Tips on Technique:

- Focus on the lower abs doing the work, not your legs

- When you return to the starting position, touch the floor lightly with the ball and then start the next rep. Don't rest at the bottom.

- Use a slow and controlled movement. Don't rock up and down, or use momentum to swing your legs up.

- If you have trouble pinning the ball to your butt, grip the ball with your legs by putting them wide and more on the sides of the ball.


Exercise 4: Crossover Crunches

Suggested Rep Range: 5-15 per side

Preparation: Lie back over the ball with your back slightly curved over the ball. Your feet should be flat on the floor, shoulder width apart, with your thighs and torso parallel with the floor. Hands behind your head, with your fingertips lightly by your ears.

Movement: Contract your abdominal muscles as though you are doing a crunch, but slowly twist your torso and move your left elbow across your body to your right.

Reach as far as you can comfortably, but no higher than 45 degrees. Slowly lower to the starting position. Now repeat the movement to the opposite side. Alternate reps from side to side.

Bill's Tips on Technique:

- Exhale as you lift, inhale as you return to the starting position.

- Don't rest between reps. Finish one rep and go right on to the next one.

- Keep your chin up. Don't pull on your head.

Crossover Crunches

Do the Beginner Exercise Ball Workout 3 times a week. Add it into your overall strength training program. Start with one set of each exercise for 2-3 weeks, before considering adding an additional set.

If you choose to add an additional set, go through all 4 exercises, then start another round. Don't do the same exercise back to back. After 4-6 weeks you can move on to a more advanced exercise ball workout.

Advanced Ball Workout


Be Sure And Try: The Best Ab Exercises

3 Easy Stomach Flattening Exercises You Can Do at Home

Return from Beginner Exercise Ball Workout to

Exercise Ball Exercises 

Return from Beginner Exercise Ball Workout to

Free Ab Workout

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