Have you ever tried working out with those big balls at the gym? Exercise balls are not toys to play with them, they are an amazing way to boost strength, build up stamina and find a balance. If you will tackle simple exercises such as, push-ups, squats, and planks on an unsteady surface, you will strengthen your muscles. You may also use exercise balls to recover after an injury, as they can treat strains during certain moves.

There are many exercises you can perform with an exercise ball such as, overhead ball squats, standing ball squeezes, hamstring curls, ball lunges, reverse extensions, balances push-ups, standing planks, roll outs, back extensions, tricep dips, pikes, V-sits with ball, ball jogs, hand offs, knee tucks, hanging knee raise and side squats. These exercises will strengthen your body, burn extra fat and tone your muscles.

If you are a beginner, you should do three sets of ten repetitions of each exercise. But if you have a higher fitness level you should do four-five sets of twenty repetitions of each move.

In order to get the most out of exercise balls training routine, you have to choose the correct size exercise ball. (Note: some exercises require balls of different sizes. However, it is better to have a ball of normal size). How to pick up a correct size for an exercise ball? There is one good rule: if your hips and knees are at right angles with the floor when you sit on the ball, this is a correct size for you.

Are you ready to go? Scroll down to see the instructions to do stability-ball exercises correctly.

READ MORE: The exercises that can help reduce unwanted double chin and neck fat

#1. Overhead ball squats

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#2. Hamstring curls

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READ MORE: 28-day planking challenge that can help tone up and tighten your tummy

#3. Ball lunges

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#4. Reverse extensions

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#5. Balance push-ups

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Credit: BetterMe

#6. Standing planks

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#7. Tricep dips

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Credit: BetterMe

#8. Ball jogs

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Credit: BetterMe

#9. Hanging knee raise

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Credit: BetterMe

READ MORE: The 28-day squat challenge to get a firm butt

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