Stability balls, also known as exercise or Swiss balls, are versatile tools that can be used to target various muscle groups while also improving balance and core stability. Here are some of the best exercises with stability ball:
Plank
Place your forearms on the stability ball and extend your legs out behind you. Maintain a straight line from your head to your heels, engaging your core and glutes. Hold the position for a set amount of time.
Plank Rollouts
Again, place your elbows on the ball and assume a plank position. Roll the ball forward by extending your arms and then pull it back by contracting your core.
Bridge
Lie on your back with your feet resting on the ball. Lift your hips off the ground, creating a straight line from your shoulders to your knees. Squeeze your glutes at the top, then lower your hips back down.
Bridge with Leg Curl
Simply lie on your back with your feet on the ball. Lift your hips into a bridge position, then roll the ball toward your glutes by bending your knees. Extend your legs back out to the bridge position. This targets your glutes, hamstrings, and core.
Stability Ball Crunches
Start by laying back on the ball with your lower back supported. Perform crunches by contracting your abdominal muscles. This exercise helps strengthen your core.
Ball Squats
Stand with the ball between your lower back and a wall. Slowly lower yourself into a squatting position while rolling the ball along the wall. Keep your knees aligned with your toes.
Hamstring Curls
Do lie on your back with your heels resting on the ball. Lift your hips off the ground and roll the ball toward your glutes by bending your knees. Extend your legs back out to the starting position.
Russian Twists
Sit on the ball with your feet flat on the floor. Lean back slightly and lift your feet off the ground. Hold a weight or medicine ball and twist your torso from side to side, touching the weight to the ground on each side.
Push-Ups
Place your hands on the stability ball and assume a push-up position with your body in a straight line. Perform push-ups, engaging your core and stabilizer muscles.
Lunges
Stand with one foot on the stability ball and the other foot on the ground. Perform lunges by bending your front knee and lowering your back knee toward the ground.
Seated Ball Pass
Sit on the ball with your feet flat on the floor. Hold a medicine ball or weight. Lean back slightly, engage your core, and twist to pass the ball from one hand to the other.
Back Extension
Lie on the ball with your hips supported and your toes on the floor. Cross your arms over your chest or place your hands behind your head. Lift your upper body off the ball while squeezing your lower back muscles.
Ball Pike Roll-Ins
Start in a push-up position with your feet on the ball. Roll the ball towards your chest by lifting your hips and bending your knees.
Supermans
You will need to lie on your stomach with the ball under your hips and legs extended. Lift your arms and legs off the ground simultaneously, engaging your lower back and glutes.
Leg Raises
Lie on your back with your legs extended and the stability ball between your ankles. Lift your legs, squeezing the ball between them, and lower them back down. This works your lower abdominal muscles.
Side Leg Lifts
Again, lie on your side with the ball between your feet. Lift your top leg while keeping your body stable on the ball.
Hamstring Curls
To do this exercise, you must lie face down with your ankles resting on the stability ball. Bend your knees to curl the ball toward your glutes, then extend your legs back out. This targets your hamstrings and glutes.
Stability Ball Pike
Assume a push-up position with your feet on the ball. Roll the ball toward your hands by lifting your hips and engaging your core. This exercise challenges your shoulders, core, and hip flexors.
Seated Ball Twist
Simply sit on the ball with your feet flat on the floor. Hold a weight or medicine ball at your chest and twist your torso from side to side. This exercise targets your obliques and core.
Ball Rollout
Kneel in front of the ball and place your hands on it. Roll the ball forward while keeping your core engaged and your back straight. Roll it back to the starting position. This exercise works your core and shoulders.
Seated Ball March
Sit on the ball with your feet flat on the floor. Lift one foot off the ground, bringing your knee toward your chest. Alternate legs in a marching motion while maintaining your balance on the ball.
Remember to maintain proper form and control throughout each exercise. Start with a stability ball that suits your height and fitness level, and gradually progress to more challenging exercises as your strength and stability improve. Always consult a fitness professional or healthcare provider before starting a new exercise routine, especially if you have any existing injuries or medical conditions.
