Do you have an exercise ball and not know how to use it effectively? We recommend working out with a medicine ball as it can work all of your main muscle groups, strengthen your body and improve stamina. Another advantage of exercise ball moves is that it is easy to use and effective for weight loss.

Ashley Conrad is a personal trainer and the owner of Clutch BodyShop from Los Angeles and she created this fifteen minute effective exercise ball workout. She collected the list of the most effective exercises one can do with an exercise ball to help slim down and tone your body. This exercise ball workout can be performed by people with a low fitness level, pregnant women and elderly people.

This fifteen minute full-body exercise ball workout consists of seven effective moves such as biceps curls, lower ab crunches, side bends, push ups, squats and reaches, tricep dips. In order to work out your body you should perform at least fifteen repetitions of each move and hold a plank pose for one minute.

Make sure you do a five-minute warm-up before your workout to prevent muscle soreness and injuries. If you want to build a strong and beautiful body you should perform this training routine three times a week and develop healthy eating habits such as drinking plenty of water, eating fruits and veggies and avoiding fast-food.

If you are interested you should scroll down to see the instructions and start your training routine. By using these effective moves with an exercise ball you will achieve wonderful results!

READ MORE: 7 exercises that can transform your whole body

#1. Biceps curl

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Credit: BetterMe

#2. Lower ab crunches

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Credit: BetterMe

READ MORE: Dancing intensive workout for fun home training

#3. Side bend

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Credit: BetterMe

#4. Pushups

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Credit: BetterMe

#5. Squats and reaches

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Credit: BetterMe

#6. Tricep Dips

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15-minute full-body exercise-ball workout

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