Simple Home Exercises

On the topic of trends, I want to bring one back around-the ball!

Physio ball, exercise ball, stability ball, fitness ball, call it whatever you want but the fact remands that it’s an awesome piece of equipment.

I know that the ball is still a common fixture around gyms but their popularity seems to be waning, how many of you have one in your house that you haven’t touched in weeks months years?  I’ve had one for over 5 years but it wasn’t until I switched it out for my desk chair at the clinic that I began using it for exercise again.

There are a bijillion exercises that you can do with the ball but here are two that work the entire body and are a little less common (probably because they are hard!).

Push Up

If you are new to this exercise start with the ball stabilized against a wall, like above.

The push up works your core, triceps, and shoulder stabilizers A LOT more than a traditional push up.

Hand position is important: fingers point down so the elbows can bend out to the sides as the chest comes down.

Ready to take it up a notch?

Get away from the wall.

Oh hell yeah.

Taking the wall away demands even more core work as you attempt to keep the ball still during the movement.

Remember, your push up may only be halfway to start (body only lowers a few inches).  Even if you can rock out 20 full push ups on the ground you may find these so challenging to start that you only do a few before you need a break.

The Balance

Looks simple right?  Just try it.

This exercise is very similar to balancing on a Bosu except it works on your inner thighs a lot more.

Kneeling and balancing is an exercise in and of itself but if you want to kick it up you can always grab a hand weight and do a variety of exercises; bicep curl, overhead press, lateral raise, overhead tricep press, and front raise are all great options.

Maybe, just maybe, you take your hand off the wall…

Note: my ball is on the soft side, which makes these exercises a little easier.

Please share your favorite exercises on the ball, I could use a few more to try when I get bored at work. 😉

P.S. It was really hard not to title this post something “dirty” but I am the type of gal who tries not to offend others.  But, come on, writing about balls made it too easy!



  1. Lindsey

    You’ve inspired me to invest in a ball, probably for use at work (replace my desk chair) more than for exercise, at least for now…or maybe I’ll buy 2….

    Thanks for a great dance class last night! I was impressed with how much we were able to accomplish in just an hour. Looking forward to next week!

  2. fun with balls.
    in all seriousness though… i love those things… especially just balancing on them in the middle of the room…. my brother can stand up with no support on one of those, but i’ve never made it off my knees…(playing with balls…on my knees…hahaha….the fun just doesn’t stop!)
    feel free to delete this comment faith 🙂

  3. I love your blog by the way! I stumbled here from Sarah at the Flying Onion. I’ll be back for sure.
    I’m also in love with my stability ball and I use it for chest press and flys all the time. Try lifting one leg straight out while stablizing on the other leg while completing the chest press. Switch legs halfway through if necessary.

  4. So crazy how exercises that would normally not be a challenge become almost insanely impossible on the ball. Holy wow! You are strong…thanks for inspiring my next few (or months of practice to balance on knees with no hands) workout!

    • gracefulfitness

      The knee balance is one of those things that is always hard but gets easier fast (even if it feels impossible at first). Do you know what I mean? It’s like you need to do it well once for your body to understand what you are asking of it then it becomes easier. Also, the bigger the ball and the softer the ball the easier it will be to balance.

  5. I sit on a ball at work too, but I hardly use it for exercise! I need to start taking a few breaks during the day to do some exercises. Thanks for the motivation!

  6. I love ball workouts! The physical therapist turned me on to a lot of various leg exercises that help to strengthen my hamstrings and surrounding knee muscles. I’m going to give these a try, as I can ALWAYS use new core workouts! 😀

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