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Exercise Ball Hug

Exercise Ball Hug

The Exercise Ball Hug is a fun and effective exercise that utilizes an exercise ball, also known as a stability ball. This versatile piece of equipment adds an element of instability, engaging your core muscles and improving your balance. The Exercise Ball Hug targets the muscles of your chest, shoulders, and upper back, helping you develop a strong and well-rounded upper body. To perform the Exercise Ball Hug, you'll need an exercise ball that is the appropriate size for your height. Sit on the ball with your feet flat on the floor, hip-width apart. Walk your feet forward, allowing the ball to roll underneath your back until it is supporting your lower and middle back. Your knees should be bent at a 90-degree angle, with your thighs parallel to the floor. Engage your core muscles to maintain stability on the ball. In the starting position, extend your arms straight out in front of you, parallel to the floor. Keep your elbows slightly bent and your palms facing each other. As you exhale, bring your arms together in a hugging motion, squeezing the exercise ball tightly between your hands. Pause for a moment at the peak of the movement, feeling the contraction in your chest muscles. Inhale as you slowly return your arms to the starting position, maintaining control throughout the movement. The Exercise Ball Hug is a great addition to any upper body strengthening routine. It not only targets your chest, shoulders, and upper back, but also works your core muscles, helping to improve your overall stability and posture. As with any exercise, be sure to use proper form and start with a weight or resistance level that is appropriate for your fitness level.


  • Stand with your feet shoulder-width apart and hold an exercise ball with both hands in front of your chest
  • Squeeze your core and keep your back straight
  • Slowly squat down by bending your knees and pushing your hips back
  • Continue squatting until your thighs are parallel to the floor
  • Hold the squat position for a few seconds
  • Engage your glutes and push through your heels to return to the starting position
  • Repeat the exercise for the recommended number of repetitions

Tips & Tricks

  • Focus on engaging your core muscles throughout the exercise for added stability and control.
  • Start with a lighter exercise ball and gradually increase the size and weight as you become more comfortable and confident.
  • Maintain proper body alignment by keeping your back straight and shoulders relaxed during the exercise.
  • Control your breathing by inhaling deeply as you lower the ball and exhaling as you squeeze it.
  • Use a slow and controlled motion to maximize muscle activation and minimize the risk of injury.
  • Incorporate variations such as lateral or forward raises to target different muscle groups in your arms and shoulders.
  • Add resistance by using a weighted exercise ball or incorporating resistance bands into your workout.
  • Combine the exercise ball hug with other full-body exercises to create a comprehensive workout routine.
  • Allow for adequate rest and recovery between sets to prevent muscle fatigue and optimize performance.
  • Stay hydrated throughout your workout to maintain optimal physical and mental performance.

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