A stability ball is more than just fun to bounce and sit on. It’s great to improve strength, cardio endurance, and balance. The stability ball is made from a heavyweight vinyl, providing more stability and rigidity for the most technical moves.

Fitness Ball exercises are very effective at targeting upper body and core muscles. Functional core training also allows you to stabilize your spine, which improves and controls your posture. Incorporate the Stability Ball to your daily training will give you some distinct advantages over other pieces of equipment or bodyweight alone. It can extend the range of motion of all exercises as well as activate more muscles. These Stability Ball exercises act as a compound, full-body movements, which serve to strengthen the abdominals better than any crunch, improve balance, and even help to relieve low back pain.


The Supine Oblique Twist on an Exercise Ball is a great way to develop establishing strength in your core for a more efficient golf swing. This exercise also relieves lower back pain and elongates the spine.

Step-to-step instruction

START: Start by lying on your back with your arms out at your sides and an Exercise Ball held up about 12 inches (30 cm) off the ground between your feet, your legs straight.

FINISH: Then twist your legs so that your right leg is at the front of the ball (facing you), while your left leg is on the opposite side (facing away from you). Control the movement with your oblique, and rotate only as far as you can without lifting your shoulders, back or hips off the ground. Pause at the end of each twist, and then twist again so legs are reversed. Repeat for 3 sets of 6 reps.

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The Stability Ball Pushup is great for strengthening the upper body, while the instability of the ball enhances your balance and core strength. In addition to core and balance, the Stability Ball Push-Up also fires up the muscles in the chest, shoulders, and back.

Step-to-step instruction

START: Roll up on a Stability ball, walk on your hands and roll ahead until your knees and shins are resting on the Stability Ball and the rest of the body is supported on your palms.

FINISH: Keep your core engaged and palms facing forward, push your body down by flexing your elbows until your chin is about to touch the ground and come back up. Repeat for 3 sets of 6 reps.



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The Lat Pulldown Exercise is a dynamic exercise that is designed to effectively increase your stabilizing strength, support proper body alignment, movement patterns, and energy, and help to prevent injuries.

Step-to-step instruction

START: Stand on the platform and grab hold of the pull handles. Sit down on the Stability Ball. Keep your feet wide enough to stabilize your body and palms facing each other.

FINISH: Sit straight and keeping the core engaged, pull down the handles until your elbows shoot past your chest and move toward your back. Extend your arms slowly and go back up again to the starting position. Repeat for 3 sets of 6 reps.



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Stability Ball Russian Twist is a great abdominal exercise that doesn’t require flexion of the spine. The instability of an exercise ball automatically forces your abs to engage when you sit or lay on it. This greater core engagement helps strengthen, tone, and sculpt your stomach.

Step-to-step instruction

START: Start on your back with your shoulder blades centered on the stability ball, keeping a strong bridge while holding a medicine ball directly in front of you.

FINISH: While keeping your hips up and your core tight, roll over onto your shoulder and contract your obliques. Return to the starting position and repeat the action the opposite way. Repeat for 3 sets of 6 reps.



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Stability Ball Hamstring Curl is an ideal hamstring strengthening exercise whether you’re treating a hamstring injury, or simply trying to build stronger hamstring muscles.

Step-to-step instruction

START: Lie down on your back on a mat. Lift your legs up and tuck your lower leg so that the femur and shin are at right angles with each other. Place the Swiss ball right below your heels. Keep your hands on your side and palms facing down.

FINISH: Lift your buttocks up, roll the ball and straighten the legs. Bring the legs back to the initial position and roll the ball back in. After completing the reps, lower your buttocks. Repeat for 3 sets of 6 reps.

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As the name implied, the Glute Kickback is a simple but effective exercise that targets the glutes and helps to tone, tighten and strengthen your buttocks.

Step-to-step instruction

START: Lay your body on the Swiss ball. Your belly and pelvis area should be at the top center of the ball. Support your body on your palms and toes. Keep your legs a little wider than shoulder-width.

FINISH: Support your body on your palms, lift both your legs up and kick back toward the ceiling. Lower your legs back to the starting position. Repeat for 3 sets of 6 reps.



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