- Want to know the secret to strengthening your abs and joints? It's simply the exercise ball. Using it can take your workouts to the next level.
- "Stability ball exercises help teach your body to move as one unit." When you work out with the ball, the muscles around your core, hips, and shoulders all work together to keep your body strong through a full range of motion.
1 - Stability ball jackknife
Benefits: This exercise works double duty by strengthening your thigh muscles and abs at the same time.
- Start in a plank position with your feet on the ball and hands shoulder-width apart. Try to keep your body in a straight line.
- Tighten your abs and pull your knees forward toward your chest.
- Hold for a moment then slowly return your legs back to the plank position.
2 - Stability ball hamstring curl
Benefits: It strengthens your hamstrings and glutes with this simple move and also works your core muscles.
- Lie down on the floor with your back flat, then lift your calves onto the ball.
- Tighten your abs and squeeze your glutes by lifting your hips off the ground, so your body forms a straight line from shoulders to heels.
- Pull your heels and roll the ball close to your butt as much as you can, or until your knees are at 90-degree angles.
- Hold for a few seconds then return to the starting position.
3 - Stability ball deadbug
Benefits: This exercise makes your abs work correctly and also gives your spine a stable position while your arms and legs work together.
- Lie on the floor with your arms straight out, bend your knees at a 90 degree angle, and hold a stability ball between your knees and hands.
- Keep the ball steady with your right hand and left knee, then lower your right leg and left arm six inches from the floor (both should stay aligned with your body) only as low as you can while pressing your lower back to the floor.
- Reverse the motion to return to the start, then repeat on the other side.
- Keep switching sides and doing equal reps on each side.
4 - Stability ball V-pass
Benefits: Challenge your whole body with this next-level stability ball workout. It works your core as you pass the ball between your hands and feet and makes your inner thighs and arms work to keep the ball from dropping.
- Lie on your back with your legs straight on the floor and hold a stability ball over your head with both hands.
- Tighten your abs then lift your arms and legs up and place the ball between your knees, making a 'V' shape.
- Lower your back down while holding the ball between your legs.
- Repeat the move, rolling the ball back and forth between your hands and legs.
5 - Stability decline push-up
Benefits: This advanced bodyweight move is a version of a decline push-up that challenges your core just like your arms. You should be able to do regular push-ups confidently before trying this.
- Sit in a plank position with your hands right under your shoulders and toes on a stable ball. Keep your body in one straight line from head to toe the whole time.
- Bend your elbows to lower your chest toward the ground while keeping your elbows close to your body. Your torso should make a 45-degree angle when seen from above.
- Push straight back up with your arms to plank position and repeat.
6 - Stability ball wall squat
Benefits: Good for strengthening your glutes and helps stabilize your abs and legs.
- Stand with your feet hip-width apart and the stability ball between your mid-back and the wall. Your feet should be a bit in front of you.
- Bend your knees to roll your body on the ball until your thighs are parallel to the floor. Your knees should align with your middle toes.
- Hold for a few seconds then press your heel to return to the start and repeat.
- If you want to make it harder, hold a weight in your hands.
7 - Russian twist
Benefits: Improves core stability and strength. One simple move that really targets the side abs.
- Lie down with your upper back supported on the balance ball and feet flat on the floor with knees bent at 90 degrees. Your body should form a straight line from head to knees.
- Stretch your arms straight over your chest and press your palms together.
- Rotate your torso to roll onto one shoulder as much as you can while lifting the other off the ball. Your hips should stay level with the ground.
- Reverse the movement to return to the start position then repeat.
8 - Single-leg stability ball hip thrust
Benefits: This very advanced version of the exercise helps fix any muscle imbalances between your legs. Using the balance ball instead of stable benches makes the exercise harder and more effective.
- Lie flat on your back with both feet on the balance ball, knees bent at 90 degrees. Place your arms straight on the floor by your sides.
- Lift one foot off the ball and stretch it straight.
- Squeeze your glutes to push your hips away from the ground, so your body forms a straight line from your head to your knees.
- Hold still for a moment then slowly lower your hips to the ground.
- Repeat the move with the other leg.
9 - Stability ball “I-Y-T” shoulder raise
Benefits: Helps get rid of the negative effects of sitting long in front of a computer by training your shoulders and mid-back muscles.
- Lie face down with your stomach on the stability ball and your legs straight behind you. Plant your toes on the floor for support so your body forms a straight line from head to heels.
- Let your arms drop straight down towards the floor. Press your shoulders down and away from your ears then raise your arms up.
- To make it harder, try holding weights in your hands.
10 - Stability ball rollout
Benefits: This simple move will make your abs really tight.
- Put your hands on the balance ball and bend your knees with your thighs apart and toes on the ground for stability.
- Keep your back flat and core tight. Without moving your knees, slowly lean forward until the ball reaches your forearms so your body forms a straight line from head to knees, then repeat.
