Stability Ball Exercises – 10 Exercises You Need to Do

This is part of a series dedicated to the guy who doesn’t want to hit the gym, but would rather work out at home. These are done with a stability ball which you can find very inexpensively at your local sporting goods store or on Amazon.

These ten (10) Stability Ball exercises will get you in the best shape of your life,… if you commit to a 3x-a-week workout using these exercises. The 10 exercises that I’ve chosen are not easy and will challenge you.  That’s the point.  You need to be challenged to make progress.

Stability ball exercises are a great way to improve strength, cardio endurance, and balance.  By doing basic exercises like push-ups, squats, and planks, on an unstable surface, like a stability ball, your muscles will be forced to work harder than if you were doing them on a stable surface.

Stability balls are also great for getting back into shape after an injury because they can reduce muscle and spinal strain.  They’re a good way to strengthen your muscles with the soft resistance.

This versatile piece of exercise equipment provides some of the best ways to improve your balance and work up your core strength.

Lets get started.

 

1.) Wall Squat with a Ball

Place your exercise ball between a wall and the curve of your lower back.

Stand with your feet shoulder width apart.

Bend your knees and lower yourself about 5 to 10 inches, keeping your shoulders level and hips square. Hold this position for 3 seconds and then return up the wall to a standing position.

Repeat this 3 to 5 times.  As you get stronger, increase it to 6 to 8 times.

 

 

 

2.) Overhead Squat with a Ball

Grab a stability ball and stand with your legs hip width apart.

Raise the ball over your head, your arms extended and close to your ears.

Now squat down, keeping the weight on your heels and your arms extended.

Hold the squat for one count, then come back up. Keep your arms lifted while you do the exercise.

Repeat this exercise for 3 to 5 times and as you get stronger, increase the number to 6 to 8.

 

 

3.) Plank Pike-Up

Take a stability ball and lie on top of it with your shins on the ball and your palms on the floor under your shoulders.

Now use your abs and legs, rolling the ball to your middle, lifting your hips and keeping your head down between your arms. Your body should be an inverted “V” shape.

Hold here for one count and then roll back to start.

Repeat as many times as you can, working up to 10-12 reps.

 

 

4.) Frog Jump

Stand behind a stability ball on the floor, legs slightly wider than hip-width apart, toes slightly turned out.

Squat all the way down, bending your knees deeper than 90 degrees, and placing your hands on either side of the ball.

Press your elbows into the sides of your thighs to deepen the stretch.

Pushing off with your legs and glutes, jump as high as you can, pointing your toes and straightening your legs while lifting the ball overhead, …arms extended.

Repeat 5 to 8 times.

5.) Lower-Ab Crunch

Lie on the floor with your arms beside you and calves on a stability ball

Lift your backside up without arching your back,  keeping your abdominals tight.

With your hips still raised, bend your knees and roll the ball toward you with your feet until they’re flat on top of the ball.

Slowly return to the starting position.

Repeat as many times as you can, working your way up to being able to do this 15 times.

 

 

6.) Plank

Assume the top of a push-up position but rest your forearms on a stability ball.

Keep your abs strong and your neck in line with your spine.

Hold the position for 30 seconds and then each time you do this exercise, increase the time you hold the plank by 15 seconds.

 

 

7.) Crunch

Sit on the Stability ball with your feet resting on the floor, about hip-width apart. Keep your back straight and cross your arms on your chest.

Tighten your abdominal muscles.

Lean back until you feel the muscles in your midsection tighten.

Hold for three deep breaths.

Return to the start and repeat 6 to 10 times.

 

 

 

8.) Stability Ball Roll-Out

Kneel in front of a stability ball with your knees hip-width apart, then place your forearms on the ball, hands in loose fists (a).

Keeping your back flat, brace your core and slowly roll the ball away from you by straightening your arms.
Extend out as far as you can without
allowing your hips to drop (b).

Pause, then bend your elbows to roll the ball back to start.

Repeat as many times as you can.  Work up to being able to do this 8 to 10 times

 

 

9.) Stability Ball V-Pass

Lie face up on the floor, holding a stability ball overhead with both hands, your legs together and extended straight on the floor (a).

In one motion, brace your core and lift your arms and legs off the ground, placing the ball between your feet (b)

Squeeze the ball with your legs and lower your arms and legs back to the floor (c)

Repeat as many times as you can, working up to being able to do  this exercise 10-15 times.

 

 

10.) Seated Balance

Sit on a stability ball with your spine straight and abs in.

Place your hands on the ball or behind the head (harder) and lift the right foot off the floor, holding it in the air for 5 or more seconds.

Lower your foot and repeat on the other side.

Repeat for 5 – 10 reps each side.

 

ADVANCED TRAINING

Once you’ve mastered these basic 10 exercises and you want to move on, watch this video that will show you techniques for taking stability ball exercises to the next level.  These may look easy, but wait until you try them.  You’ll see how challenging they are.

SUMMARY

If you were to do these 10 stability ball exercises 3x a week, you’d get in terrific shape.

You need to commit to doing these for at least a month.  Once you’ve completed a month’s worth of doing this routine, you’ll feel better and you’ll start to see some results.  ONCE you’ve seen some progress, you’ll be much more committed to continuing.  Then it snowballs.

Give this routine a try and if you decide to incorporate some weight training into your routine, pick 5 of these stability ball exercises to combine with 5 weight training exercises.  Here are some weight training exercises you could choose from. That would be a good workout.

You’ll be amazed at how good you feel and how you’ll start to see improvements in your body.

The importance of exercising can not be overemphasized.  Just do something!  You’ll be glad you did.

About "W" Tucker 49 Articles
I've been a fitness enthusiast for many years and want to encourage guys over 40 to get and stay in shape. It makes life better, and makes you look and feel better.

4 Comments

  1. This is really great! I’ve been mildly getting back into fitness training over the past month… but I’m ready to step it up a bit. What I love about all your suggestions… is that these are all pretty well things I do already – however, if I do them with the exercise ball, then I’ll be able to step up the challenge a bit! And this is just what I’m looking for. I’ve definitely trained myself to be able to commit to 3 days of training a week as well – and I am feeling much better!

    Thanks for the new workout plan! 🙂

    • Fantastic, Mei.  I think ball exercises are a great way to greatly increase your core strength and get a good workout all at the same time.  

      Thanks for the comments.

  2. Great routine. I like your description. Very simple and easy. I have a ball at home, I usually straggle to exercise at home, gym is a better option for me, however I might give it a go when I don’t feel like going to the gym. I definitely agree with you that exercises with the ball gives you more strength as you really need to engage the core with all movements. I am looking forward to more workouts routines!

    • Marta, thanks for the comments.  Yes, I’m a gym person also, but I will use the ball at home on occasion if I just can’t get to the gym.   Using these exercises with a ball can be a tough workout, if done properly

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