Printable 15-Minute Ball Workout

Squats with Ball Lift
15 reps

Stand with feet wider than the hips, toes turned outward, hands gripping the ball. Bend the knees and squat down as you lift the ball overhead and straighten the legs to push back up as you lower the ball down.

Keep your weight in your heels, your abs engaged, and sit back as if sitting into a chair. Squeeze the ball to engage your upper body.

Exhale as stand back up and inhale as you lower down.

Calf Raises with Ball Hold

15 reps

Stand with feet wider than the hips, toes turned outward, hands gripping the ball at shoulder height.  Hold the arms steady as you lift the heels up away from the floor and then slowly lower the heels back down.

Keep your abs engaged. Squeeze the ball and try to keep it lifted in line with the chest or shoulders. 

Exhale as you lift the heels and inhale as you lower them down.

Plank on Ball

Hold up to 30 seconds

Place your elbows and forearms on the top of the ball and straighten your legs. Balance your weight between the balls of the feet and your arms on the ball, pulling your abs in tight, maintaining a straight line with your body.

Don't lift the hips up too high or let them droop down towards the floor. Don't lean your torso into the ball.

Breathe steady.

Kneeling Rollout with Ball

15 reps

Clasp your hands together and place them on the ball in front of you as you sit on your knees.  Engage the abs and roll the ball forward, straightening the body into a plank position. Use the abs to roll the ball back in to the starting position. 

Don't let your torso rest on the ball. Keep toes on the floor to make it easier, or lift toes off the floor to add challenge.

Inhale as you roll forward and exhale as you return to the start position.