5 Low-impact Moves With the Exercise Ball

Try these five low-impact moves with an exercise ball to help strengthen your legs and core as well as improve your balance. The size of the ball does not matter, but it should be big enough that you feel comfortable sitting on it or pressing against it

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#1 – Wall Squat

Begin by standing with your feet shoulder-width apart with the exercise ball between your back and the wall. Move your legs out slightly and lean into the ball. You can either place your hands at your sides or extend both arms in front of your body. Engage your core and tighten your glutes as you bend your knees to move into a squatting position, ideally bringing your knees to a 90-degree angle. Raise up to return to the starting position and repeat the movement.

Wall Squat

Start with one set of 5 repetitions. The intensity of this exercise is light.


#2 – Hamstring Curl

Lie on your back on the floor with your knees bent and your feet flat on the floor. Place your feet on the exercise ball and your hands at your sides. Engage your core and tighten your glutes as you push your feet into the ball to lift your hips up, and then straighten your legs out. Pull your legs back to return to the starting position and repeat the movement.

To make the exercise less challenging, you can place just one leg up on the exercise ball.

Hamstring Curl

Start with one set of 5 repetitions. The intensity of this exercise is light to moderate.


#3 – Hip Thrust

Sit on the floor with your back against the exercise ball, with your knees bent and feet flat on the floor. Place your hands at your sides. Lift your seat and lean your midback against the ball. Contract your core and tighten your glutes as you push from your heels to lift your hips up toward the ceiling, maintaining proper alignment in your upper body. Relax to return to the starting position and repeat the movement.

Hip Thrust

Start with one set of 5 repetitions. The intensity of this exercise is light to moderate.


#4 – Dead Bug

Lie on your back on the floor and raise your knees up to a 90-degree angle. Place the exercise ball up against your knees and extend your arms out, placing both hands on the ball. Engage your core, and then straighten one arm overhead while extending your opposite leg. Be careful not to drop the ball. Return to the starting position and repeat the movement on the opposite side.

Dead Bug

Start with one set of 5 repetitions on each side. The intensity of this exercise is light.


#5 – Toe Reach

Lie on your back on the floor, with your knees bent and your feet flat on the floor. Extend your legs and arms up toward the ceiling, placing the exercise ball between your legs. Engage your core and lift your upper body off the ground to reach for the ball, keeping your legs straight. Return to the starting position and repeat the movement.

Toe Reach

Start with one set of 5 repetitions. The intensity of this exercise is light.