1. Health
You can opt-out at any time. Please refer to our privacy policy for contact information.

Ball Exercises - Step by Step Exercises on the Ball


Updated May 23, 2014

1 of 6

Ball Walks
Ball Exercises - Step by Step Exercises on the Ball
Paige Waehner
If you're new to the exercise ball, ball walks are a great way to practice using the ball while developing core strength and balance. If you haven't tried this before or you feel wobbly, stay next to a wall in case you need to hold onto it for balance.
  1. Sit on the ball with the hands behind the head (harder) or resting on the ball, abs engaged.
  2. Slowly walk forward, rolling your torso down onto the ball.
  3. Continue walking the feet forward until you're in a tabletop position on the ball, head and neck supported and the hips lifted.
  4. Slowly walk back, coming all the way up to a seated position.
  5. Use a sticky mat or shoes with good traction to avoid slipping and hold onto a wall for balance if needed.
  6. Repeat for 1-3 sets of 10-15 reps.

©2014 About.com. All rights reserved.

We comply with the HONcode standard
for trustworthy health
information: verify here.