7 Exercise Ball Workout For Bikini Body

15-minute Swiss ball workout

When it comes to must have fitness tools, there’s little that works your whole body better than a bouncy ball. To stay on the ball—literally—you’re forced to engage all your muscles, which builds strength and improves core stability.

With these 7 easy moves, you’ll hit your abs, legs, butt, arms and shoulders.

Tackling basic body weight moves like push-ups, squats, planks and crunches on the ball has been shown to engage 38% more muscles than when done on the ground.

Remember, size does matter! Make sure to choose the appropriately sized ball for you to get the most out of this workout. So, check out this Swiss ball chart to see which size best fits you.

Try the 15-minute ball workout at the bottom of this page to train your entire body including your abs and core.

You can also add any of them individually into your routine.

Here are 7 ball exercises to try:

1. Squat

Step 1: Hold a Swiss ball behind you and stand straight, so that the ball is pinned between your back and the wall. Place your feet about 2 feet in front of your body.

Swiss ball squat step 1

Step 2: Tighten your abs while keeping your back in contact with the ball, lower your body until your upper thighs are at least parallel to the floor. Lift your arms straight out in front of your chest.

Swiss ball squat step 2

2. Hip Raise

Step 1: Lie down face-up on the floor with your feet on a ball, arms straight out to your side.

Swiss ball hip raise step 1

Step 2: Push down on the ball with your feet, extending up from your hips until your feet, hips, and shoulders form a straight line. Hold for 1-2 seconds, then slowly lower your hips back to the starting position.

Swiss ball hip raise step 2

3. Russian Twist

Step 1: Lie with your middle and upper back placed firmly on a Swiss ball. Lift your hips so that your body forms a straight line from your knees to your shoulders. Hold your arms straight out in front of your chest with your palms together.

Swiss ball Russian twist step 1

Step 2: Brace your core and roll your upper body to the right as far as you can. Without dropping your hips, reverse the movement and roll all the way back to the left as far as you can. Continue alternating from side to side for 10 reps on each side.

Swiss ball Russian twist step 2

4. Cobra

Step 1: Lie face down on a Swiss ball with your arms hanging down next to the ball, palms facing in.

Swiss ball prone cobra step 2

Step 2: Brace your core and contract your glutes. Pinch your shoulder blades together while bring your arms around the ball to the sies of your body. Hold 1-2 seconds, then return your arms back to the starting position.

Swiss ball prone cobra step 1

5. Plank Saw

Step 1: Start on your knees and place your forearms on the top of a Swiss ball. Walk your knees backward until you can easily lift up into a plank position with your feet hip-width apart. Keep your feet flexed, brace your core, and lift away from the ball by pressing into your forearms.

Plank body saw step 1

Step 2: Flex your legs and butt to stabilize, then pull your arms two to four inches toward you. Immediately push your arms four to eight inches forward so that you end forward from your starting position. That’s one rep. Continue this backward and forward movement for a total of 10 reps.

Plank body saw step 2

6. Push-Up

Step 1: Get into a pushup position by placing your hands on top of a Swiss ball. Brace your core, flex your knees and squeeze your glutes to stabilize your body.


Step 2: Bend your elbows to lower your torso toward the ball. When your chest comes within an inch or two of the ball, press back up. Repeat for 10-12 reps for a total of 3 sets.

Push-up step 2

7. Leg Lifts

Step 1: Lie face down with your torso and hips resting on the ball, and place your hands on the floor in front of you for balance.

Leg lifts

Step 2: Lift your legs so that they’re even with your body. Keeping your toes flexed, squeeze your glutes and lower back to extend your straight legs up to the ceiling. Pause for 1-2 seconds, then lower them back down to the starting position. Repeat.

Leg lift step 2

The Workout

15 minute exercise ball workout

There you have it!

15-minute full-body workout with an exercise ball to improve your strength, balance and flexibility. Sometime trying to balance on the ball is an exercise itself.

So have fun with these ball exercises.