If you’re looking for a way to add variety to your exercise routine, a stability ball could be the answer.
Stability balls (also called exercise balls, Swiss balls, or physical therapy balls) are inflatable spheres made of thick plastic that typically range between 18 and 32 inches in diameter. Often found in medical settings as well as gyms, they are great for improving mobility, developing better balance, and building muscle strength and endurance – especially for those new to exercise.
But just because stability balls are used by beginners doesn’t mean they can’t test experienced gym rats. Depending on the exercise, using a stability ball can increase the overall difficulty, forcing your entire body to (you guessed it) stabilize against an unstable surface. If you thought doing push-ups was difficult, try doing one with your feet flat on something round and bouncy.
So find a spot on the mat and add these 7 stability ball exercises to your routine. You can incorporate them into your workout sets if you’re new to the gym or use them as part of your warm up if you’ve been training for years.
How to choose the right size stability ball
With a relatively wide range of sizes available, it can be a little confusing to select the right stability ball for the job.
Generally, you should choose a stability ball according to your height – use a 18-inch ball if you’re under 5’0″, a 21-inch ball if you’re between 5’0″ and 5’5″, a 65 cm ball if you are between 5’6” and 5’11”, a 75 cm ball if you are between 6’0” and 6’4”, and a 85 cm ball if you are over 6’4 ”.
Some exercises will require a smaller or larger stability ball, depending on your preferred difficulty level. If you’re not sure which size is right and you have the option to try a few on, select the ball that allows you to maintain good shape while still offering a challenge.
7 Stability Ball Exercises to Add to Your Routine
1. Ball stability
The most basic yet popular stability ball exercise, the crunch targets superficial core muscles such as the rectus abdominis (or “six pack”) while activating deeper core muscles to stabilize the body.
To perform the stability ball crunch, sit on top of a stability ball with your shoulders back and your spine neutral. He walks with his feet in front of him and slowly rolls down until his lower back is resting and resting on the ball. Cross your arms at chest height, tighten your abdominal muscles and lift your head and shoulders up and away from the ball. Slowly lower yourself back to the starting position. Continue for a set of 12-15 reps.
If you feel your neck tense up during the exercise, place your hands behind your head for support. Avoid using your arms to pull your head and shoulders into the push-up – rely solely on your abs for the movement. If your lower back starts to hurt, roll a bit more on the ball and make sure your spine is in a neutral position.
The stability crunch is great for beginners, but it can also be advanced for more advanced practitioners. Try holding one of the best adjustable dumbbells, the best kettlebells or a chest plate for an extra challenge.
2. Squat with stability ball
The stability ball squat is a great way to target your glutes, hamstrings, and quads. If back injuries or other considerations make regular squatting out of the question, the stability ball squat may be an appropriate modification. As always – if you’re working out with an injury, it’s best to consult a certified personal trainer to ensure correct and safe form.
To perform the stability ball squat, place a stability ball against the wall, slightly above hip level. Lean against the ball and align your lower back with the curve of the ball. Place your feet in front of you, shoulder-width apart. Roll your shoulders back and engage your core with a neutral spine. Bend your knees and lower your hips towards the floor. When you reach the end of the range, press into your feet and stand up straight. Continue for a set of 10-12 repetitions.
For a more advanced option, grab a dumbbell or kettlebell and hold it in a goblet position, or grab two dumbbells or kettlebells and hold them at your sides as you perform the exercise.
3. Stability ball dead bugs
Dead bugs is one of the best exercises you can do to develop deep strength and endurance. Adding a stability ball to the mix will not only keep your shape in check, but also increase the difficulty of the dead bug.
To perform the stability ball dead bug, lie down on the mat with a stability ball next to you. Pick up the ball and hold it directly above you, in line with your navel. Lift your feet off the floor and align your knees over your hips in a tabletop position, with your legs bent at a 90-degree angle. Press the stability ball into your thighs. Stretch your arms and press your hands against the stability ball. Your arms and thighs should frame the front and back of the ball. With your core engaged and spine neutral, slowly lower your left arm and extend your right leg toward the mat, keeping your right arm and left thigh pressed against the ball. When you reach the end of the range, lift your left arm and right foot back to starting position. Continue for one set of 12 to 15 reps, then repeat on the opposite side.
If you notice that your lower back arches during the exercise, let go of the stability ball and do the dead bug without it. If you want to test your coordination, alternate reps between the two sides.
4. Stability ball hamstring curl
As the name implies, the stability ball hamstring curl works your hamstrings along with your glutes and core. Depending on the size and firmness of the ball, the hamstring curl can be used as a warm-up for your legs or as a more demanding strength and stability exercise.
To perform the stability ball hamstring curl, lie on your back with a stability ball at your feet. Lift your heels off the mat and place them on top of the ball. Engage your core, squeeze your glutes and lift your hips off the mat, keeping your spine in a neutral position. Contract your hamstrings and roll the ball toward your hips, bending your knees. Slowly roll the ball back to the starting position, extending your legs. Continue for a set of 12-15 repetitions.
If you notice that your lower back arches during the exercise, first practice a standard glue bridge with good form before moving on to the stability ball hamstring curl.
5. Stability ball bearings
If your planks have been looking a little too easy lately, you might be ready for stability ball releases. This is not an exercise for gym newbies, however, there are ways to modify it if you’re up for a challenge.
To perform stability ball tosses, kneel on the mat with a stability ball in front of you. Place your forearms on top of the ball, with your elbows lined up under your shoulders. Step back and place your toes on the mat behind you, lengthening your legs, hovering your hips over the mat and keeping your spine in a neutral position. With your core engaged and plank form stable, slowly roll the ball away from you. Don’t allow your hips to drop towards the floor. Roll the ball back to the starting position. Continue for one set of 8 to 10 repetitions.
If you are “curious” but a little intimidated, you can perform the kneeling exercise as an alternative. This is also a modification you can make if your lower back arches during the exercise. If the toss seems too rudimentary, you can swap it out for a “stir the pot” stability ball – instead of rolling the ball directly in front of you, make small circles with the ball in each direction.
6. Stability Ball Pushup
There are a million and one ways to vary the pushup – some are easier than the standard way and some are more difficult. The stability ball pushup falls into that last category, so make sure your regular pushups are solid before adding anything extra.
To perform the stability ball pushup, kneel on the mat with a stability ball behind you. Place both hands on the mat, lined up directly under your shoulders, with your arms straight. Lift your right knee off the mat, straighten your right leg, and place your right foot on top of the stability ball behind you. Follow with the left leg. With both feet on the ball, core engaged and spine neutral, bend your elbows and slowly lower your chest toward the mat. When you reach the end of the range, straighten your arms and return to the starting position. Continue for a set of 10-12 reps.
If you feel like you’re “between” regular crunches and stability ball crunches, place your upper thighs on top of the ball as opposed to your feet. If you want to improve shoulder stability, do the push-up with your hands on the ball and feet on the mat in an inclined position.
7. Stability ball spikes
The stability ball pike is not for the faint of heart. It’s not for beginners either. But if you’re no stranger to exercise and your usual core work has gotten a little stale, then stability ball spears are a good way to bring some terrific variety into your routine.
To perform the stability ball pike, kneel on the mat with a stability ball behind you. Place both hands on the mat, lined up directly under your shoulders, arms straight. Lift your right knee off the mat, extend your right leg and place your right toes on the ball behind you. Keep the foot in a flexed position. Follow with the left leg. With both toes on the ball and core engaged, slowly lift your hips in the air and let the ball roll slightly forward. Keep your legs locked – don’t bend your knees. Lower your hips back to starting position, rolling the ball back as your hips drop. Continue for one set of 8 to 10 repetitions.
If you’re not ready to sprint, but you’re past the basic core exercises, you can try a stability ball knee curl as a substitute – place your shins on top of the ball instead of your toes, bend your knees and pull them forward towards your chest. You can also advance into a pike by standing in the starting position with your toes on the ball and hands on the mat and holding this form for 30-45 seconds.
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