Stability Ball Exercises

Last Updated on January 16, 2023

So many of my clients have or see stability balls in the gym but have no idea what stability ball exercises to do.

Some stability ball exercises are better than others.. these are the exercises I’m sharing with you.

What’s a Stability Ball?

First things first…

A stability ball, also known as a Swiss ball or exercise, is a large, inflatable ball used to exercise or physical therapy. Stability balls are usually made of rubber or PVC and come in various sizes to accommodate different heights.  If you need help choosing the right size stability ball for you, click here. Stability balls can come weighted (with sand inside) or unweighted.  The weighted balls are more stable, meaning they won’t roll around as freely as the unweighted kind.

One of the coolest things about stability balls is can be used as both a bench and as a weight as you exercise.  You’ll notice as I demo the exercises.

Weighted balls will add more intensity to exercises that use the ball as a weight.  I personally don’t use a weighted ball as a weight but rather as a bench/chair. 

This is the stability ball I recommend that comes in different colors & sizes.

Why Stability Ball Exercises are good for you

Stability balls are GREAT for improving your balance, stability, and core strength, as well as increasing your flexibility and range of motion.

Losing range of motion is the #1 reason why most people lose mobility and experience posture and pain issues as they get older.  So even if you’re young, stability ball exercises are a great way to prevent issues.  If you’re older they help reverse mobility issues. 🙂

Stability ball exercises also challenge your core muscles more than non-stability ball exercises, which helps build core strength, improve your posture and reduce back pain.  Because the ball adds instability to a movement, you’re able to engage more core muscles during an exercise which helps flatten the abs and snatch your waistline.

Incorporating stability balls can also be a fun and challenging way to mix up your workout routine.

So if you’re looking to improve your balance, stability, and core strength, or just want a fun new way to mix up your workouts, give these stability ball exercises a try!

Pin these exercises to Pinterest so you’ll have them forever

I find that some stability ball exercises are more effective and safer than others.  A lot of stability ball exercises I see floating around the internet are pointless and can be straight-up dangerous.

So I put together a list of my favorite, most effective stability ball exercises for you.

Here they are!

ROLLOUTS

Lay against a stability ball with your knees bent and both hands and arms firmly gripping the ball. This is your start position. In a fluid motion, slowly roll forward as the ball rolls across your forearms. Roll forward as far as you comfortably can. You should feel your abs engaged. Once you’ve rolled all the way out, reverse the movement to return to the start position to complete one rep.

V PASS

Lie on the floor, holding a stability ball overhead with both hands with your legs extended up off the ground. This is your start position. In a fluid motion, lift your arms and legs off the ground, meeting each other, above your stomach. Pass the ball from your hands to your feet. Squeeze the ball between your feet and lower your arms and legs down without touching the ground. Reverse the movement and pass the ball back into your hands. Lower back down to the start position to complete one rep.

STABILITY BALL TUCK CRUNCH

Get in a plank position with your feet balanced firmly on a stability ball. Exhale as you draw your knees in towards your chest as you use your feet and core strength to roll the ball in. Pause for a count then quickly reverse the movement extending your legs out to the start position to complete one rep.

HAMSTRING BALL TUCKS

Lie with your back on the floor with your feet on a stability ball. Keeping your core tight, lift your hips up off the floor. This is your start position. Use your legs to roll the ball in towards your butt as far as you can. Next, reverse the movement, rolling the ball back to the start position to complete one rep.

STABILITY BALL LEG LIFTS

Lie with your hips across a stability ball. Use your arms to prop yourself up. This is your start position. Squeeze your glutes as you lift your legs up off the floor as far as you can. Lower your legs back down to the start position to complete one rep.

CHEST FLY

Lie on a stability ball (or bench) with a dumbbell in each hand. Lift your arms straight up over your chest, with a slight bend in your elbows. This is your start position. Keeping a slight bend in your elbows lower your arms out to the side in a wide arc until you feel a stretch on your chest. Pause then return your arms back to the start position, to complete one rep.

Stability Ball CHEST PRESS

Lie down on a stability ball (or bench) with a dumbbell in each hand hovering above and close to your armpits. This is your start position. Exhale as you push the dumbbells up. Hold for a second and then inhale and slowly lower the weight back down to the start position to complete one rep.

Stability Ball Assisted Squat

Place a stability ball between you and a wall.  Stand with your feet shoulder-width apart with the bell centered in the lower/middle part of your back, firmly against the wall.  This is your start position.  Inhale as you lower your butt down as you roll the ball down with you until you’re squatting.  Avoid letting your knees extend past your toes.  Exhale and reverse the movement as you roll back up to the start position to complete one rep.

TIPS FOR THE BEST RESULTS

• Remember to warm up with light cardio and stretch before and after you exercise.
• Stability balls activate more muscles and if you have a posture issue, sometimes you’ll feel pain.  Listen to your body and stop if you feel any pain or discomfort.
• You can sit on a stability ball to do arm exercises to help engage the core more.
• You can also use a stability ball as a desk chair when you work to help engage your core muscles more.
• It’s also important to use proper form and technique to avoid injury and get the most out of your stability ball workout.  One rep with proper form is better than 10 reps with sloppy form.
• You can add the stability ball exercises into your current workout routines, or any of my routines in my workout programs.
• If you want to use these exercises in a stability ball workout – do 3 sets of 15 for all of the exercises.  Remember to cool down with stretches after you’re done.
• Abs really are made in the kitchen so for the best results use one of my meal plans.  I created my meal plans to work with my workouts so you can get the best results possible.

That’s it!

My absolute favorites are the V pass and assisted squat.  I never squat at home without my stability ball.

Which exercise is your favorite?  Let me know in the comments.

Your Coach & Biggest Cheerleader,

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