Hi! Here's a site that I found that has ball exercises on it http://www.bodytrends.com/balex.htm I prefer to use videos for instruction, though. I just bought my ball about a week ago and the video I'm using so far is called B.L.T. (Butt, Legs & Tummy on a ball) by Karen Voight. It's only about 25 minutes long and it's a lot of fun.