Workout Tips

How To Get The Most Out of a Stability Ball Workout

Monica Munday / 0 View / 10 months ago
stability ball workout

Are you looking for a simple and effective way to switch up your workouts?

A stability ball provides you with an inexpensive way to make that happen.

Stability ball workouts are fun and will help improve core strength and coordination.

The Benefits of a Stability Ball Workout

They Create Better Balance and Muscle Control

By working out on a stability ball rather than a flat surface you will stimulate the communication between your brain and your muscles.

As a result your balance and muscle control will greatly improve.

Your Posture and Flexibility Will Improve

The stability ball will also help with posture and flexibility.

You can also adapt just about any exercise to the stability ball which means it is perfect for strength training, weight loss plans, and conditioning.

Stability Balls Are Convenient

A stability ball workout can be done almost anywhere.

Just deflate them and take them with you.

Once you reach your destination you can blow the ball back up and do your workout.

With the stability ball you have no excuse not to workout.

Stability Balls are Safe

For the most part stability balls are safe to use.

The one precaution you should take is to make sure you invest in an anti-burst ball.

An anti burst ball will slowly deflate if punctured instead of bursting and causing potential injury.

Before using the ball always check for signs of wear and tear.

How To Get The Most Out of a Stability Ball Workout

Make Sure You Have The Right Size

Once you start looking for stability balls you will see that there are quite a few different sizes to choose from.

Your height is what will ultimately determine what size stability ball you invest in.

When the ball is inflated you want your feet to be flat on the ground and your hips level with your knees.

Practice, Practice, Practice

It looks easy, but balancing on the stability can be quite difficult.

Especially if your core is not very strong.

If you are new to using a stability ball it is best to practice lying on the ball.

Rest your fingers and toes on the floor to help with balance.

Learn Correct Form

Yes, there is a correct form that you must adhere to when using a stability ball.

Correct form will prevent injury and ensure you get a great workout.

Key Exercises You Can Do With a Stability Ball


You should no doubt start every stability ball workout with a good stretching routine.

Doing stretches over the ball will help your range of motion.

Hold the ball against your torso between your arms and knees to do a forward bend.

Work Your Abs

When it comes to targeting your midsection stability balls are extremely effective.

The good news is you can work your abs while you are watching your favorite TV shows.

Just put the ball between your legs while you do crunches.

Work Your Back

The best way to protect yourself from a host on injuries is to make sure you have a strong back.

A stability ball will help you develop a strong back.

Place your hands on the ball in front of you and do yoga cat and cow poses.

Work Your Shoulders

If you have a desk job your shoulders will more than likely feel stiff quite a bit.

To combat this use your stability ball to work your shoulders.

Kneel, or sit, on the ball with both arms raised out to the side.

Make sure your hands are level with your shoulders.

When that gets too easy add some dumbbells to increase the resistance.

Exercise Your Legs

Yes, you can actually exercise your legs using a stability ball.

Find a wall and place the ball between the wall and your back.

Now do as many squats as you can.

This is by far one of the best ways to work those large muscles in your legs.

If you want to add a little intensity to this type of workout, try moving your feet closer together.


Stability balls are great for those who are looking to spice up their workouts.

They are also great for those who may not be ready to hit the weights but still want to get a good workout in.

A stability ball gives you the freedom to workout whenever you want, and wherever you want.

Its portable, convenient, and easy to use.

If you already have a workout routine you enjoy doing, consider using the stability ball to help you warm up.

The different moves you can do are great for stretching those hard to reach areas.

If you are new to stability ball workouts here are a few articles that will help you get off to a great start.

How to Choose the Right Exercise Ball

Beginner Ball Workout for Balance, Stability, and Core Strength


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