15 Minute Beginner Exercise Ball Workout

15 Minute Beginner Exercise Ball Workout

Looking for a simple beginner exercise ball workout you can do at home? In this 15-minute routine, Jordan uses a stability ball to work the core, legs, glutes, chest, shoulders, balance, and overall stability without jumping or high-impact exercises.

The workout begins on the floor with gentle ball roll-ins to improve lower-body mobility before progressing to bridges, inner thigh squeezes, and controlled leg lifts. These exercises challenge the abdominal muscles, hips, hamstrings, and glutes while the instability of the exercise ball adds an extra core-strengthening component.

The second half of the workout adds upper-body and core exercises, including an exercise ball push-up ladder, planks, knee tucks, and plank roll-outs. Beginners can easily modify these movements by keeping more of the body supported on the ball or simply holding a plank instead of performing knee tucks.

The workout finishes seated on the exercise ball with single-leg circles, leg lifts, controlled walk-outs, and two relaxing stretches for the back. The final stretches can feel especially good after spending long periods sitting or working at a computer.

This 15-minute stability ball workout for beginners is a convenient way to improve core strength, balance, flexibility, and full-body strength at home. All you need is an exercise ball and a comfortable surface.

Watch the video above and follow along with Jordan for proper exercise demonstrations, breathing cues, modifications, and pacing throughout the entire workout.