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Stability Ball Exercises: 20 Super-Effective Moves

20 super effective exercises for stability ball

Exercise balls are unstable, which challenges and engages core muscles while performing strengthening exercises. Using an exercise ball can be a challenging way to add variety and fun to your workout. Remember when you first saw someone used a gym ball, and how curious you were when they used it to exercise? In this article, you’ll learn moves that will step up your game and twenty super effective stability ball exercises that you can try.

Exercise balls — also known as Fitness balls, stability balls, exercise balls, Swiss balls, fit balls, yoga balls or physio balls. Fitness ball is a fun and cheap way to add to your fitness routines, can be used by kids, adults, and senior adults. To learn more about exercise ball, you can check the Lazy Monk’s Beginners Guide to Fitness with Exercise Ball.

We have conducted a few surveys and interviews with our clients of Lazy Monk Exercise Balls to find out how they are using these exercise balls in their daily lives. Here is a summary of the 20 effective stability ball exercises we have found out from fit and healthy living Americans!

20 Super-Effective Stability Ball Exercises

1. Single leg raise

 

exercise for stability ball

This is one of the most basic skills to get you used to balance on the exercise ball. With a stability ball, it will help to strengthen the core muscles. To do this effective stability ball exercise, make sure the height of the ball suits you, if you want to find more about how to choose the right exercise ball for you, you can check it out how to choose the right exercise ball.

  • Begin lying on the back, arms by side with right foot on top of the stability ball and left leg extended into the air.
  • Press foot into the ball as you lift your body up so you are in a straight line with only shoulders and head relaxed on mat. Left leg doesn’t move.
  • Slowly return to the floor. Repeat for the desired number of reps and switch feet.

2. Pelvic Circles

exercise for stability ball

This one will require you to move your pelvis independent of your back, to separate the movement from pelvic to lower back.

  • You can start by sitting on a stability ball with your feet on the floor.
  • Sit up straight and put your hands on your thighs.
  • Slowly rotate your hips counter-clockwise while keeping your upper body still.
  • Repeat for the desired number of reps and switch directions.

 

3. Hamstring Curl

exercise for stability ball

 

This one will teach you how to maintain spinal neutrality while your legs are under load. Make sure both of your arms are out.

  • You can start by doing a position where you lay on the floor, with the back of calves resting against the ball.
  • Lift your bottom off the floor by lifting hips toward the ceiling.
  • Pull the ball in with your feet.
  • Push the ball back out.
  • Return to start position. Repeat for the desired number of reps.

4. Leg drops

exercise for stability ball

 

Try to do this while not moving your lower back, It targets your lower back, obliques, and glutes.

  • First, get in a plank position with your feet balanced on the ball.
  • Drop one leg off to the floor, and place it back on the ball.
  • Repeat for the desired number of reps and switch legs.

5. Back Extension

exercise for stability ball

This will be good for strengthening your lumbar extension.

  • First, get in a position where you lie facedown on the stability ball with your feet against a bench or a wall.
  • Place your hands behind your head.
  • Lift your torso upward by flexing your glutes, hamstrings and lower back until your back forms a straight line.
  • Pause for a second then return to the starting position.
  • Repeat for the desired number of reps.

6. Prone leg raise

exercise for stability ball

 

 

This will be good for your gluteal muscles and back extensors. To do this:

  • Start by rolling into the stability ball and getting into a push-up position, with the ball underneath your hips.
  • Keep your legs straight together and lift them as far back as you can.
  • Raise it slowly to make sure you don’t hyperextend your back.
  •  Return to the starting position. Repeat for the desired number of reps.

7. Rolling Plank

exercise for stability ball

 

If you are working with your abs, Rolling Plank is an effective stability ball exercise that you can try at home. If this is your first time doing this exercise, try to start with a short movement first. 

  • Start in a high plank position with your hands directly under your shoulders and your finger pointing forward.
  • Drop your left knee to the ground and rotate your hips counterclockwise. See if your right hip is directly over your left hip.
  • Lift your right arm straight up.
  • Keep your right leg extended over your bent left leg.
  • Lift your hips by squeezing your glutes. Keep your side body in a straight line.
  • Slowly rotate your right arm back to the ground as you lift the left knee to return to full plank.
  • Repeat for the desired number of reps and change direction.

8. Hip Abduction

exercise for stability ball

Move outward of your hips and feel the contraction between your outer thigh and glutes.

  • Start by leaning over the ball so it’s located under your right side.
  • Layover the ball and straighten out your legs.
  • Keep your knees straight and raise your leg off the ground to the horizontal position.
  • Slowly lower it back to the starting position.
  • Repeat for the desired number of reps

9. Side Crunch

 

exercise for stability ball

Complete a crunch with your side on the exercise ball.

  • Lie sideways with one hip in a top of the stability ball and cross your arms in front of your body.
  • Place your top foot on the floor in front of your bottom foot.
  • Crunch upwards on the ball and lift your upper body. Return to starting position.
  • Repeat for the desired number of reps.

 

10. Ab Crunch

exercise for stability ball

Ab Crunch is one of the most popular effective stability ball exercises. This is almost similar to sit up, but the difference is you can do it relatively easy by reaching with your arm forward you.

  • Start by having the right position which is a seated posture where you roll out until your lower back is resting comfortably on the ball
  • Place your feet flat on the floor, with shoulder-width apart.
  • Position your hands behind head to support the weight, and put your elbows directly out to the sides.
  • Raise your head even with your torso and gaze straight up.
  • Raise the chest and hold for a few moments before release slowly. Allow your head and chest to drop back down to torso level.
  • Repeat for the desired number of reps.

11. Oblique crunch

 

exercise for stability ball

Complete a crunch with both of your hands making an X sign.

  • Get on the right position and lie on your back with the ball under your upper shoulders and hands behind your head.
  • Exhale as you crunch up to one side, inhale as you return to the ball.
  • Repeat for the desired number of reps.

12. Jackknife

exercise for stability ball

 

Complete this by doing a high plank position and straighten your legs back using the exercise ball. Don’t forget to brace your core, this will give your core double duty by strengthening the hip flexors and crunching your abs.

  • Get into a push-up position with your hands on the ground, and shoulder-width apart.
  • Form a straight line from your shoulders.
  • Roll the ball inward and bend your legs. Pull it with your feet until your thighs touch your stomach.
  • Roll the ball back to the starting position.
  • Repeat for the desired number of reps.

13. Hamstring Curl

exercise for stability ball

Another effective stability ball exercise is Hamstring Curl. To do this,  prepare a mat and lie with your back flat on the floor. Place the back of your calves on the top of the exercise ball. Drag your heels to roll the ball as close to you until your knees form 90 degrees angles.

  • Getting the right position by laying on the floor with your back of calves resting against the ball.
  • Lift your bottom off the floor by lifting hips toward the ceiling.
  • Pull the ball in with your feet and push the ball back out.
  • Return to start position.
  • Repeat for the desired number of reps.

14. Deadbug

exercise for stability ball

Complete this to teach your core to work by keeping your spine stable. Lie with your back flat on the floor and your arms extended straight up and your legs bent at 90 degrees.

  • Get in the right position by holding the ball between your arms and legs.
  • Keep this tension as you lower and extend opposite arm and leg.
  • Exhale while you lower your limbs to the floor.
  • Inhale while you bring your limbs back up.
  • Repeat for the desired number of reps.

15. V Pass

exercise for stability ball

This is an effective stability ball exercise that is popular to everyone. To do this, lie with your back flat on the floor with your arms extended straight on the floor and holding the exercise ball. Squeeze your abs to lift your arms and legs to place the ball between your calves creating V position. Repeat the movement while passing the ball back and forth.

  • Getting in starting position by lying faceup on the floor.
  • Hold the ball overhead with both hands. Your legs should be straight on the floor
  • Brace your core and lift your arms and legs off the ground, place the ball between your feet.
  • Squeeze the ball with your legs and lower your arms and legs back to the floor.
  • Repeat for the desired number of reps.

16. Push up

exercise for stability ball

Complete a push up from exercise ball by getting in a high plank position and do a decline push up.

  • Start with the position where you lay with your chest on the ball.
  • Place your hands on the ball at the sides of your chest in a shoulder-width apart.
  • Place your toes on the floor, keep your legs straight.
  • Push your body up until your arms are almost straight. The right position is not fixed straight, don’t lock your elbow.
  • Hold and balance for a while, then slowly return to starting position.

17. Russian twist

exercise for stability ball

Complete this to improve your core stability by lie with your upper back on the stability ball, and your feet flat on the floor at a 90-degree angle. Extend your arms straight above your chest and press your palm together, and then rotate your torso and rolling onto the opposite shoulder.

  • Get in the right position where you lie with your back on the ball.
  • Place your feet on the floor. Knees bent to 90 degrees and arms extended with hands.
  • Rotate your arms and torso to one side while the ball rolls across the back of your shoulders.
  • Stop the rotation when you feel your arms are parallel to the floor.
  • Pause for a while and return to starting position.

18. Single leg stability

exercise for stability ball

This will help you to correct any muscle imbalance by training one leg at once.

  • Start by having a position where you lying on the back, arms by side with right foot on the top of a stability ball and left leg extended into the air.
  • Press the foot into the ball as you lift your body up. Keep a straight line with only shoulders and head relaxed on mat. Left leg doesn’t move.
  • Slowly return to the floor.
  • Repeat for the desired number of reps and switch feet.

19. Shoulder raise

exercise for stability ball

Do this while lying face down with your stomach on a stability ball. Put your legs straight behind you and dig your toes into the floor for support. After bracing your core and make sure your body forms a straight line. Let your arms hang and make a form of I, by raising your arms straight up and close to your ears. And then go for form Y, while lifting your arms diagonally. And the last one is forming T, by lifting your arm straight out to your side.

  • Do this while lying face down with your stomach on a stability ball.
  • Put your legs straight behind you and dig your toes into the floor for support.
  • After bracing your core and make sure your body forms a straight line.
  • Let your arms hang and make a form of I, by raising your arms straight up and close to your ears. And then go for form Y, while lifting your arms diagonally.
  • And the last one is forming T, by lifting your arm straight out to your side.
  • Repeat for the desired number of reps and switch feet.

20. Roll out

exercise for stability ball

The last effective stability ball exercises that we found is Roll Out. This exercise is to test your core strength and stability by placing your hands on the stability ball and kneel with your knees hip-width apart. Keep your back flat and try to roll forward without moving your knees. Do this repetition.

  • Place your hands on the stability ball and kneel with your knees hip-width apart.
  • Keep your back flat and try to roll forward without moving your knees.
  • Repeat for the desired number of reps and switch feet.

 

 

  • Exercise Ball Great for beginner workout
    Exercise Ball Great for a beginner workout

Before doing all the effective stability ball exercises above, remember:

  1. Put your exercise ball in an open area.
  2. It’s better to do the exercise against a wall or an exercise bench.
  3. Make sure that you have plenty of free space to move around.
  4. All sharp or heavy objects should be removed to minimize the potential for accidents.

 

Exercise Ball Equipment and Accessories

There are several things you can add to your collection for your exercise ball, such as:

 

  1. Inflator Kit. An eco-friendly pump that doesn’t use electricity and can be used to inflate any sports ball.
  2. Foot Pump. Another alternative for a pump that is used by foot.
  3. Inflatable Stability Ring. A ring that is used as a base for the exercise ball. It will hold the base steady to ensure that the exercises are done with correct form and with safety. This way you don’t need to worry that the ball moved. It is good for storing too.
  4. Resistance Bands. Used for core strength and endurance exercise.
  5. Ergonomic Chair. A chair specially designed by fitness experts to make sure the exercise ball can be used as a chair for home or office
  6. Stability Legs. An exercise ball that is customized for kids, as it has 5 soft stabilizing legs to assure the ball stays in place.

 

7 Reasons To Use Exercise Ball As Your Chair.

Exercise Ball Home or Office Use
Exercise Ball Home or Office Use

If you spend a lot of time whether it’s on your home or your office, sitting can be a tricky thing to do. Sitting for long periods in the same position can be dangerous. So, when you spend a lot of time sitting, you have to do it correctly in the right form. If not, it can harm your posture and spines. Using an exercise ball to sit, can be a game-changer.

Here are 7 reasons why you should use your stability ball as an office chair:

1. It improves blood circulation.

When you sit on an exercise ball, you will try to stabilize it by correcting your balance. This will make your muscles work out to keep you from falling off.

2. It improves your balance.

Sitting on an unstable surface improves your sense of balance as your body automatically corrects your posture to stop you from falling off.

3. It helps you feel more energetic.

Studies have shown that sitting in one position will make you tired. Sitting on an exercise ball will make you move around, thus making you more active and give you more energy. And on the other side, who doesn’t like bouncing around on an exercise ball all day? It’s fun!

4. It is cheaper than being a gym member!

The price usually ranges from $15 to $80, which is much cheaper than paying a gym membership that you rarely go for!

5. It improves your posture.

Using an exercise ball to sit will force proper spine alignment. Because it’s not stable, and your body will try to balance itself into the proper posture. This will improve your spinal health and decrease back pains.

6. It promotes fitness.

You will be meeting fitness at your fingertips. Yes, you can do whatever you want whenever you want without getting up. You can do stretches or mini work out while taking a break from all the calls and the work!
On the other side, it can strengthen your ab muscles and give you the stomach goals you’ve been wanting, just by sitting on it because your body will use your core muscles!

7. It makes you change your sitting position frequently.

If you turn 45 degrees to face the phone, your body will assume a new position. This helps reduce damage caused by prolonged sitting in the same position.

There is a reason why so many start-ups and businesses buy so many exercise balls in the office for their staff to use during workdays and also to exercise during their lunch or tea break. It is extremely convenient to work and even to tone your leg and back muscles during working on the computer. If your office or home has no exercise ball, consider getting 1 soon for those light daily exercises!

 

To achieve your desired fitness goal, the stability exercise ball is the best and easy to use equipment you can find. It is affordable but with high quality. The twenty (20) effective stability ball exercises have changed the lives of many Americans to stay healthy and fit even at the comfort of their home or office.

To find out more about stability ball you can check the Lazy Monk’s Exercise Ball – Beginner Guide to Fitness.

 

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