3 At-home Exercise Ball Workouts You Can Do Anywhere, Anytime

3 At-home Exercise Ball Workouts You Can Do Anywhere, Anytime

Learn 3 quick, simple exercise ball routines you can do at home.

You don’t have to neglect your fitness routine if you’re stuck at home. All you need is an inflatable exercise ball, an open space and these three routines. No gym membership required!

Make sure to consult a physician before starting a new exercise program.

Tip: These exercises are no sweat — especially when you use Secret Active. Try the Invisible Spray to get 48 hours of freshness that protects against odour and sweat. Plus, it goes on dry and invisible to reduce white marks on your clothing!

1. Exercise Ball Pushups

Nothing works your upper body and core at the same time like a good old-fashioned pushup. Add another dimension to this classic exercise by using an exercise ball.

What It Works:


  1. Make sure you have enough room for the ball and your body
  2. Kneel down so your stomach is facing the ball
  3. Carefully roll your torso onto the ball until your upper legs are on the ball and your hands are flat on the floor
  4. Carefully extend your legs, walking on your hands. Roll the ball until it’s directly underneath your shins. Your feet should curve with the ball
  5. For the best results, point your toes and keep your arms as straight as possible

Tip: Holding this position in 30-second intervals is a nice alternative to traditional pushups.

  1. Start doing pushups. Bend your elbows and bring your upper body down in a slow, controlled motion. Push yourself back up to the starting position
  2. Do 10 to 12 repetitions. Repeat in sets of three

Tip: Keep your gym clothes or yoga pants fresh and clean with Tide PODS Plus Febreze Sport Odor Defense. It delivers a deep-down clean that helps fight sports- or exercise-related odours, especially sweat, while leaving behind the fresh scent of Febreze.

2. Side Leg Lifts

A workout that exercises your thighs and tummy without requiring you to get off the floor? Sign us up!

What It Works:

You’ll also need: A yoga mat or soft towel


  1. Kneel on the yoga mat so the exercise ball is on the opposite side of the leg you’re starting with. Extend that leg to the side
  2. Straighten your back and shoulders, and place your hands on the exercise ball for stability
  3. Balance yourself on the ball while keeping your torso still. Raise your leg until it’s as straight as possible
  4. Hold it in place for a few seconds
  5. Return your leg to the starting position
  6. Do this 10 to 15 times for each leg, in sets of three

3. Knee Tucks

Ramp up the intensity with a new spin on classic knee tucks.

What It Works:


  1. Place the exercise ball in an open area. This exercise requires a lot of space to move around
  2. Lie facing downward with your stomach on the ball. Walk yourself forward until your shins are on the ball and your palms are flat on the ground
  3. Bring your knees up toward your chest, rolling the ball under your shins until you’re in a crouching position. Try to keep your upper body as stationary as possible
  4. Return to the starting position, rolling the ball back under your shins with your hands flat on the ground
  5. Do 15 to 20 repetitions for three sets

Do you have any exercise ball workouts you can’t wait to share? Tell us about them in the comments below!


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