3 Easy Exercise Ball Workouts You Can do Anywhere, Anytime

3 Easy Exercise Ball Workouts You Can do Anywhere, Anytime

Learn 3 quick, simple exercises you can do at home or the gym.

You know those giant bouncy balls hanging around the gym? Stop staring at them as you do your normal workout and grab one! Throw one of these easy exercise ball workouts into your routine to spice things up!

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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 your classic pushup 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, rolling the ball until it’s directly underneath your shins. Your feet should be curving with the ball
  5. For the best results, point your toes and keep your arms as straight as possible

Tip: Holding this position for as long as possible (or 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 10-12 repetitions. Repeat in sets of three

2. Side Leg Lifts
A workout that exercises your thighs and tummy without getting off the floor? Sign me up!

What it Works:


You’ll Need: A yoga mat or soft towel


  1. Kneel down on your mat so your exercise ball is on the opposite side of the leg you’re starting with. Extend that leg out 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 back down to the starting position
  6. Do this 10-15 times, for each leg, in sets of three

3. Knee Tucks
Ratchet up the intensity with a new spin on classic knee tucks.

What it Works:


  1. Place your ball in a very open area. This exercise requires a lot of space to move around
  2. Lie facedown 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 to under your shins with your hands flat on the ground
  5. Do 15-20 repetitions for three sets

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


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