Sam Shorkey’s All-You-Need-is-an-Exercise-Ball Workout

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Here is another killer at-home style workout that doesn’t require anything except your fine self and an exercise ball!  I originally created this program for my dearest mommy to help get her swimsuit-ready for our family trip to Cuba last year.  It really targets the core, glutes and legs.  Do four sets of 15 reps for each exercise.

1) Wall Squats with Ball
(feet hip-width apart, ball between lower back & wall, bend toward floor as if sitting on a chair. Knees should not pass in front of feet. Use thighs to lift and lower body)
wall ball squats

2) Supermans
(lying face down on floor, arms straight out – lift opposite arm with opposite leg.  Works all of back)


3) Hip Bridges
(lying on back, knees bent, feet flat, raise hips up, squeeze ass & hamstrings)

hip bridge

4) Ball Crunches
(slow & controlled, ball should be positioned under your lower back)

ball crunches

5) Jackknife on Ball
(In pushup position with tops of feet on ball, hands slightly wider than shoulder width. Keep back flat, contract abs, bend knees & roll ball in toward you then back out)

jack knife on ball

6) Lying Leg Ball Lifts
(lying on back, arms straight out at sides, hold ball between feet, legs straight out, squeeze ball & lift legs up – works lower abs)

Lying Leg Lifts

7) Hamstring Ball Curls
(lying on back, arms at sides, heels on ball. Press up, hips up, pull ball toward you, squeezing hamstrings)

Hamstring Ball Curls

8) Forward Lunges
(bend leading knee to 90 degrees, keep upper body upright.  Bent knee should not extend past toe)

forward lunge

– Samantha Shorkey, Jacked on the Beanstalk

**Be sure to check out my “Jacked on the Beanstalk” eBook!  Plant-Based Fuel for Vegan Athletes**


  1. That looks great. I never thought an exercise ball can be used in many ways. I will definitely implement this in my fitness regime! Thanks for the post.

  2. Its amazing guidance and definitely great tips for exercise ball beginners. As a trainer i’m very happy to see this kind of useful info for beginners.

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