And I know I am not alone, all the stability ball workouts on the blog are some of the most popular post on Pinterest. I’m not sure if it’s because they are so fun — I mean who doesn’t like playing with a giant bouncy ball? — kinda brings you back to your days playing on the playground, no?? Or if it’s because the stability ball is such a versatile and inexpensive piece of equipment, that so many people can have at home.
Whatever the reason is, people are loving ’em! If you don’t have a stability ball I highly suggest you make a small investment in adding it to your home gym equipment. I have this stability ball — you’ve seen it if you’ve done the other total body stability ball workouts (here & here) — it’s PURPLE!!
Stability balls add an unstable surface to your workout, forcing you to work harder and use more muscles just to keep stable. They are great for core work and also great for stretching & Pilates. I LOVE stability ball exercises because there are seriously SO MANY exercises you can do with them.
Stability Ball Workout
Complete this workout as a circuit, moving from one exercise to the next with no rest. Repeat this circuit 3 times through.
- Ball Squats – Place the ball against the wall and position it against your lower back. Walk your feet out a bit so that they are in front of you, hip distance apart. Lower yourself down, as if you were sitting in a chair, until thighs are parallel to the floor and there is a 90 degree bend at your hips and your knees. Keeping the weight in your heels, press yourself back up using the hamstrings and quadriceps.
- Push Ups – Roll over the ball so that your legs or feet are on the ball (the closer to the feet the ball is, the harder the exercise is, so if you need to modify, have the ball on the thighs). Once you are in a plank position on the ball with the hands directly under the shoulders, lower your body down in a straight line, keeping the abs tight, and then push back up. Keep a straight line from the head to the toes the entire time.
- Ball Passes – Start with the ball between your hands. Extend your arms overhead and reach your legs out to a diagonal. Keeping the legs and the arms straight, curl up into a crunch position, as if you were trying to reach your toes. Pass the ball from your hands in between your feet, and use your inner thighs to squeeze the ball. Lower the arms and legs back to their diagonal positions and again crunch back up, passing the ball back to the hands for ONE repetition.
- Hamstring Curls – Lay on your back with the ball under your feet and your arms by your sides. Lift your hips off the ground so that your body is in a plank position from the shoulders to the toes. Press the palms down into the floor as you pull the ball into towards your hips by pressing into the ball with your heels. As you pull the ball in, lift your hips so that you’re now stay in a straight line from the shoulders to the knees. Straighten your legs back out so that you are in the long plank position again without lowering your hips back to the floor. Repeat, and pull the ball in.
- Back Extensions – With your feet against a wall, lean over the ball so that the ball is against your lower stomach and your hips. Place your hands behind your head, and let yourself drape over the ball. Using your back and butt muscles lift your torso up keeping the legs straight.
What are your favorite exercises on the stability ball?