Using a stability ball is a fantastic way to develop core strength and push your exercises to the next level. One of the best things about a stability ball is that you can do most of the workouts you already do while incorporating the ball. Doing so will maximize the effectiveness of each workout. You will improve your flexibility and balance, and work small muscles that might have been neglected in your normal workouts.
Benefits of Stability Ball Core Workouts
Switching to a workout strategy that incorporates a stability ball will not only help in the long-term, it will also help in the short term with significant fitness gains. Your body probably isn’t used to the extra focus and balance required by stability ball exercises, and the sudden change will cause your body to work harder and burn more calories to compensate.
You can try incorporating a stability ball into your workouts when applicable, or you can do a stability ball centered workout by doing all of the exercises listed below. Do them as a circuit with little to no rest in between for an intense calorie burning workout, or at a slower pace with more reps. Either way, you’ll begin to see the difference the stability ball makes in no time.
Stability Ball Core Exercises
Some of these exercises are simply variations on standard exercises you know, while others are specifically designed to work with the stability ball. Try some of them, or do them all as a complete core workout.
Stability Ball Pushups
- Start by getting into pushup position with your hands shoulder width apart.
- Your shins should actually be resting on top of the ball, so your entire body is parallel to the floor.
- Lower your chest down to the floor until your nose almost touches the floor, then push back up to the starting position.
- Make sure to keep your body in a straight line.
- Don’t sag your butt or push it up into the air.
- Do 10 reps for one set.
Stability Ball Shoulder Taps
- Stay in the same pushup position from the last exercise, only this time you won’t be doing any pushups.
- Keep your body straight and square with the floor as possible during this exercise.
- Lift your right hand up off the floor and tap your left shoulder.
- Return to the starting position and repeat with the other hand.
- Do 10-15 reps on each side for one set.
Stability Ball V-Pass
- For this one, you’re going to want to lie on your back on an exercise mat, holding the ball with both hands above your head.
- Your legs should be extended out straight below you.
- Lift your arms and legs up into the air at the same time, passing the ball from your hands to your feet.
- Hold the ball with your feet, and lower both your arms and legs to the starting position.
- Repeat the motion to pass the ball back to your hands to complete one rep.
- Do 10 reps for a full set.
Stability Ball Lunges
- These are very similar to classic lunges, except in this version, your back leg will be resting on top of the ball.
- Stand in front of the stability ball and place one foot on the ball with the laces of your shoe down.
- Step forward with your other foot and drop slowly into a lunge.
- These lunges will be incredibly difficult at first.
- You will be wobbly, and you’ll have to work hard to maintain your balance.
- That’s okay – your muscles are just learning what they have to do to adjust to the new challenge.
- Do 10 reps on each side – or as many as you can while maintaining proper form.
Stability Ball V-Sits
- Lie on your back with your calves on the stability ball.
- Put your arms together in front of you, and point them up toward your feet.
- Roll yourself up as far as you can into a “V” shape, and hold for five seconds, then roll back down.
- Do six reps for one set.
This is another one that will be difficult if you’re not used to it. If you can’t roll all the way up, or you can’t hold for the whole five seconds, don’t worry about it. Do the best you can while maintaining good form and balance. This exercise will really work your core, and the more you do it, the better you’ll get at it.
Stability Ball Core Circuit Workout
To do this workout as a high intensity circuit, do one set of each exercise, then move on to the next exercise without rest, or as little rest as possible. When you’re done, sit on top of the ball with your feet firmly on the ground and bounce for about one minute, trying to propel yourself as high as you can without your feet moving. This will keep your heart rate up. After one minute, immediately repeat the entire circuit. You can always substitute any exercises you want, or add new ones in. The important thing is to keep moving and keep your heart rate up to burn as many calories as possible.
Adding a stability ball into your workouts can make a huge difference. You will see huge increases in your balance, coordination, and stamina after just a few weeks. Just make sure that you are doing each exercise safely and correctly. The easiest way to undo all your hard work is to hurt yourself. Have fun, and don’t be afraid to try new exercises.