The stability ball may be one of the strangest looking exercise tools around, but it can be used to provide a wide array of full-body exercises. They can be used by beginners as well as professionals to get a total workout. Too see what you can be doing with your workouts, check out the stability ball exercises below.
1. Stability Ball Plank
This exercise works your core and your legs. You may be familiar with doing planks on the ground but using a stability ball makes it much more difficult. Start by placing both elbows on the top of the ball so that they are lined up with your shoulders. Clasp your hands together, straighten your legs, and open your feet up so they are even with your hips.
You can do hold this for small amounts of time to start with. Over time you can make it more difficult by widening/decreasing your stance or increasing your hold-time.
2. “Y” & “I” Raises
Much like the plank, this exercise begins on top of the ball. This is a great workout for your core, legs, arms, and buttocks. It is also ideal for increasing general flexibility. It can increase your range of motion and balance.
Start by balancing yourself on the ball with the ball between your pelvis and belly button. Extend your legs back, about the width of your hips. Then, extend your back and raise your chest up off the ball and reach out your arms in front of you into a “Y” position. Lift your ribcage further off the ball and reach your arms down by your side into the “I” position, while squeezing your shoulder blades. You can do this in rep-sets of 15-20.
3. Ball Pike
This funky little move is one of the best stability ball exercises when you’re looking to exercise your entire body. It’s an especially great workout for strengthening abs, thighs, and calves. Be careful with balance on this one though, since your feet will need to be on the ball.
Begin by placing the ball under your feet and extend your body out straight in front of it. Your shoulders should line-up over your hands. Next, lift your hips straight into the air, up over your shoulders. Press your feet down into the ball to make this gliding motion easier. Return to the start position. You should repeat this exercise for at least 10 reps.
4. Side Lunge Row
You can personalize this exercise and add in extra bits of flare to rev-up your stability ball exercises. This exercise works every bit of your legs, your back, and your abs. It’s also wonderful for strengthening your balance and coordination.
First, stand with one of your legs extended straight out to your side with the foot pressed on top of the ball. Hold a dumbbell (of any weight) in the other hand. Lower yourself into a single-squat position by bending the leg that is not on the ball and pushing your hips back. Reach your weighted hand towards the ground, then “row” your weight back by bending in your leg on the ball and weighted hand at the same time. You can do these for 10-15 reps and repeat on the opposite side.
5. Knee Tuck
If you’re looking for some stability ball exercises that change-up the game from simple push-ups and sit-ups, you should give this one a go. It works your core and legs especially, but also strengthens your arms and balance. It works the same way a sit-up does, but let’s face it: stability ball exercises are just more fun.
Start by placing the ball under your feet, with toes pointed towards the ball, shoulders over your hands, and abs nice and tight. Pull the ball towards your chest by bending your knees into your chest, while keeping your feet on the ball. Bring the ball towards you slowly and be sure to press your feet into the ball to make it easier to slide. You can repeat this exercise for 15-20 reps.
Using your stability ball can provide you with a full-body, complex workout. These stability ball exercises on the list can you get in shape, while still allowing you to have loads of fun. Give these exercises a try and let us know: which one of these stability ball exercises is your favorite?