The 7 Best Exercises with a Small Fitness Ball

Summer is just around the corner, bringing lighter outfits and the ever-present pressure of the “bikini body“… And since it’s never too late to get started, you might be thinking it’s time to step up your workouts before the season arrives. You’re tempted to try a small fitness ball, but you’re not sure which exercises to do with it. Don’t worry, we’re here to help! Here are 7 exercises you can do at home with a small ball: the upper body crunch, plow pose, bridge, Russian Twist, squat, plank and lunge with torso rotation. For each one, you’ll find step-by-step instructions and the recommended number of reps or hold time.

How do you use a small fitness ball?

Where you put the small fitness ball depends on the exercise. You wedge it between your calves for the upper body crunch and between your feet for the plow pose. For the bridge, it goes under your feet. You hold it in both hands for the Russian Twist, the squat and the lunge, and you rest one hand on it for the plank.

Whatever the exercise, you have to control your movement so the ball doesn’t drop. It also brings an element of balance to classic exercises. It’s a simple piece of kit for adding variety to your home workout routine.

Which exercises can you do with a small fitness ball?

Exercise No. 1: Upper body crunch

This first exercise is similar to the classic crunch, and has the added benefit of working the abs, especially the rectus abdominis, while also engaging the thighs.

• Start the exercise lying down, knees bent.
• Place the small fitness ball between your legs, firmly wedged between your calves.
• Lift your knees so that your calves are parallel to the floor.
• On the inhale, raise your upper body, arms bent and hands resting on your temples. The goal: avoid straining your neck — it’s your core that should be doing the work. To do this, keep your gaze directed upward.
• On the exhale, slowly lower back down without dropping the small ball.
• Repeat 20 times.

Add 2 to 3 sets of 20 upper body crunches to your home fitness routine to work your abs as well as your thighs.

Exercise No. 2: Plow Pose

An exercise inspired by yoga and Pilates, perfect for strengthening postural muscles. The small ball also helps maintain good posture and enhances the stretching effect on the back.

• Start the exercise lying on your back, arms alongside your body, legs extended.
• Place the small fitness ball between your feet, making sure it doesn’t fall during the exercise.
• On the inhale, lift both legs simultaneously as if moving into a shoulder stand. Hands are flat on the floor, chin slightly tucked toward the chest, shoulders relaxed and pressed into the ground.
• Lower your legs until they are parallel to the floor, letting your feet reach back behind your head. The small ball stays in place.
• Hold the position for 5 breaths.
• On the last exhale, bring your legs back up to the shoulder stand position, then on a second exhale, lower them back down flat on the floor, fully extended.

Repeat the exercise 3 times during your workout. You can also use this pose as a transition movement between exercises.

Exercise No. 3: Bridge with small ball

An exercise you’re probably already familiar with — and for good reason! Excellent for the abs, pelvis, hip extensor muscles, and glutes.

• Start the exercise on your back, arms alongside your body, knees bent.
• Place the small fitness ball under your feet, making sure to maintain a balanced position.
• On the inhale, lift your hips toward the ceiling and, at the same time, extend your arms in front of you with hands reaching upward. Your glutes are engaged, your hips and abs maintain balance, while the ball challenges your stability.
• On the exhale, slowly lower back down, placing your upper back on the floor first, then your lower back, and finally your hips.
• Repeat about ten times.

Add 2 to 3 sets of 10 bridges. This exercise works on spinal flexibility as well as the deep muscles of the core.

Exercise No. 4: Russian Twist

A gentler take on this fitness classic. For the harder version, swap the ball for a kettlebell. Russian Twists are a good exercise for toning the obliques and working on your waist.

• Sit on the floor, weight evenly distributed on your sit bones, legs slightly apart, ball held in both hands.
• On the inhale, rotate your torso to the left, without twisting your lower back — focus on engaging the obliques. Bring the ball toward the floor on your left side.
• On the exhale, return to center.
• On the next inhale, repeat the same movement to the right.
• Return to center on the exhale.
• Repeat the movement 10 times on each side, for a total of 20 reps.

You can include 2 to 3 sets of 20 twists in your fitness routine.

Exercise No. 5: Squat with small ball

Thought you could skip this one? Not a chance! A fitness routine without squats is an incomplete one. Don’t complain — your glutes will thank you for the effort!

• Stand with feet shoulder-width apart, toes slightly turned outward, holding the small ball in both hands at chest height.
• On the inhale, lower down as if you were about to sit. Push your hips slightly back, keep your back neutral, and hold the ball in front of you.
• On the exhale, rise back up without arching your back, staying aligned and engaging your thighs, abs, and glutes.
• Repeat 10 times to complete one set.

Start with 2 to 3 sets of 10 squats, then work your way up to sets of 20 as you get more comfortable with the exercise!

Exercise No. 6: Plank with small ball

A little core work never hurt anyone! And using your small ball will add an extra challenge to the exercise.

• Start face down in a classic plank position: on your toes, legs fully extended, glutes engaged.
• With a small twist: one hand is flat on the floor, while the other rests on top of the ball for balance.
• Hold the position for 30 seconds, take a 10-second rest, then repeat, switching the ball to the other hand.

If you’re new to fitness, 30 seconds on each side will be plenty to start. As your training progresses, try to hold for longer. The plank is an excellent strength-building exercise — even more so with the ball, which challenges your natural sense of balance.

Exercise No. 7: Lunge with torso rotation

The main advantage of using a small fitness ball for lunges is that it helps you stay aware of your form and keep your back straight throughout the movement.

• Start the exercise standing, feet shoulder-width apart, ball held in both hands at chest height, arms bent.
• On the inhale, step forward with your right leg while extending your left leg behind you.
• Lower until your right thigh is parallel to the floor and your left leg is perpendicular.
• Your body weight should shift forward onto your right thigh and leg.
• Then perform a controlled torso rotation to the right, bringing the ball along with the movement.
• On the exhale, bring your torso back to center, then push off your right leg to return to the starting position.
• Repeat the movement 10 times, then switch sides.

How to combine these exercises into a workout

These 7 exercises can make up a short circuit to do at home. Stick to the amounts given for each one. Do 2 to 3 sets of 20 upper body crunches, 10 bridges, 20 twists and 10 squats. For the lunge with torso rotation, do 10 reps on each side. For the plank, hold for 30 seconds per hand. The plow pose, repeated 3 times, can be used as a transition between two movements.

As your sessions go on, move up to sets of 20 squats and try to hold the plank for longer. For each movement, follow the positioning and breathing instructions given in its section.

Frequently asked questions

What can you do with a small fitness ball?

A small fitness ball lets you add variety to your strength exercises at home, working your abs, glutes, thighs, back or obliques. Each exercise in the section “Which exercises can you do with a small fitness ball?” explains where to place the ball, the step-by-step movement and the number of reps.

Which small ball exercises work the stomach area?

For the stomach area, focus on the upper body crunch, which mainly works the rectus abdominis, and the Russian Twist, which targets the obliques. The bridge and the plank with a small ball also work the core. You can combine them in the same session.

Is there a Pilates-inspired exercise with a small ball?

Yes, the plow pose (exercise No. 2) is inspired by yoga and Pilates. It works the postural muscles. Lying on your back with the ball between your feet, you bring your legs back behind your head and hold the position for 5 breaths. It can also be used as a transition between two exercises.

Can I do these exercises if I have back pain or I’m pregnant?

If you’re in any pain, have a medical condition or are pregnant, ask a doctor or another medical professional for advice before doing these exercises. They can tell you which ones are suitable for your situation.

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