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180 Degrees Fitness

Total Body Exercise Ball Workout

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Total Body Exercise Ball Workout

Using an exercise ball is a great way to get a full body workout whilst practising simple and beginner friendly moves. When using a ball, you get the additional support throughout movements whilst engaging all of your muscles to keep balanced. These 6 moves will target your entire body in just 15 minutes.

You only need 3 things for this workout:

  1. Exercise ball
  2. Wall
  3. Mat

Tricep Dips


Sit on a workout bench (or a stable chair) with your hands placed on the edge, fingers pointing forward. Rest your calves and ankles on top of a firm ball. Straighten your arms to lift your hips off the bench. Bend your arms to lower your body, then straighten them to the starting position. Repeat 15 times.

Lower-Ab Crunch


Lie on the floor with arms beside you and calves on the ball. (A) Lift your backside up without arching your back (keep your abdominals tight for support). (B) With hips still raised, bend your knees and roll the ball toward you with your feet until they’re flat on top of the ball. Slowly return to the starting position. Repeat 15 times.



Assume the top of a push-up position but rest your forearms on the ball. Keep your abs strong and your neck in line with your spine. Hold the pose for 45 seconds.



(A) Lie on the ball with your middle back resting on top, arms straight, and palms on your upper thighs. (B) Curl your upper body forward, one vertebra at a time, keeping your hands on your thighs. Lower to the starting position. Repeat 15 times.

Shoulder Curl and Press


Hold the ball out in front of you with your feet hip-distance apart. (A) With arms straight, bring the ball down to your thighs. (B) Bend your elbows and curl the ball up to eye level. (C) Press the ball up at a 45-degree angle until your arms are fully extended. Return to the starting position. Repeat 15 times.

Side Squat


(A) Hold the ball above your head with your arms straight and feet hip-distance apart. (B) Keep your back flat and abs tight as you bend your knees and twist your torso to lower the ball toward your left foot. Return to the centre with the ball overhead, then twist to the right side. Repeat 15 times.

Posted on 26th June 2017

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