10 Best Stability Ball Exercises: Boost Your Strength

Exercises with a stability ball, or Swiss ball, are a fantastic way to add balance, stability, and core strength training to your fitness regimen. These workouts involve executing a variety of motions that target different muscle groups while using a sizable inflated ball, commonly referred to as a stability ball or Swiss ball. Stability ball exercises can be helpful for people of all fitness levels, whether you are a novice looking to focus your core or a senior aiming to increase stability and flexibility.

Key takeaways:

Benefits of stability ball exercises

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Before diving into the different stability ball exercises, let's explore some of the benefits associated with incorporating them into your workout routine:

  • Improved core strength. To stay balanced and stable throughout stability ball workouts, you must contract your core muscles. Your lower back, obliques, and abdominal muscles will all become stronger as a result, improving your core stability and strength.
  • Increased balance and coordination. As you complete the exercises, the instability of the Swiss ball tests your balance and coordination. Your proprioception and body awareness can improve with regular practice, making you more steady and coordinated in a variety of activities.
  • Enhanced flexibility and range of motion. Exercises with a stability ball frequently entail dynamic motions that call for you to expand and stretch your muscles. These exercises can aid in increasing range of motion, flexibility, and joint mobility.
  • Improved posture. Numerous stability ball exercises work the back, shoulders, and core muscles, which are crucial for maintaining good posture. A more upright and aligned posture can be encouraged by regular practice, which can also assist address imbalances.
  • Engaged stabilizer muscles. You work the stabilizer muscles as well as the main muscle groups targeted by the exercise when you use a stability ball. Your entire body will get stronger and more stable as a result of this.
  • Low-impact exercise option. Workouts on a stability ball are typically low-impact, meaning that they are less stressful on your joints than high-impact workouts like running or jumping. They are therefore excellent for people who have joint problems or prefer low-impact exercises.

Best stability ball exercises for beginners

Now, let's explore some stability ball exercises that you can incorporate into your routine when you are just starting out.

Ball squats

Woman doing Ball squats
  1. Start by standing with your feet shoulder-width apart, placing the stability ball between your lower back and a wall.
  2. Engage your core and maintain an upright posture throughout the exercise.
  3. Slowly lower your body into a squat position, bending your knees and keeping your weight on your heels.
  4. Pause briefly at the bottom of the squat, then push through your heels to return to the starting position.
  5. Repeat for the desired number of repetitions.

Stability ball push-ups

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Woman doing Stability ball push-ups
  1. Begin in a plank position with your hands on the floor and the tops of your feet resting on the stability ball.
  2. Engage your core and keep your body in a straight line from head to toe.
  3. Bend your elbows and lower your chest towards the floor while keeping your body stable.
  4. Push through your palms to extend your arms returning to the starting position.
  5. Repeat for the desired number of repetitions.

Best stability ball exercises for core

If you want to target your core muscles, try adding the following exercises into your stability ball routine.

Jackknife plank

Woman doing Jackknife plank
  1. Start by placing your forearms on the floor and your feet on the stability ball.
  2. Extend your legs behind you, coming into a plank position with your body in a straight line.
  3. Engage your core and maintain stability throughout the exercise.
  4. Slowly tuck your knees towards your chest, rolling the stability ball towards your hands.
  5. Extend your legs back to the starting position and repeat for the desired number of repetitions.

Hamstring curl

Woman doing Hamstring curls
  1. Lie on your back with your feet resting on top of the stability ball and your arms by your sides.
  2. Engage your core and lift your hips off the ground, coming into a bridge position.
  3. Keeping your hips lifted, bend your knees and roll the stability ball towards your glutes, using your feet.
  4. Slowly extend your legs, rolling the ball away from your glutes, until your legs are straight.
  5. Repeat for the desired number of repetitions.
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Best stability ball exercises for seniors

Stability ball exercises are a great way to improve your stability and flexibility as you age.

Dead bug exercise

Woman doing Dead bug exercise
  1. Lie on your back with your arms extended towards the ceiling and your legs bent at a 90-degree angle, knees directly above your hips.
  2. Place the stability ball between your hands and knees.
  3. Engage your core and press your lower back into the floor.
  4. Slowly extend your right arm overhead while simultaneously straightening your left leg and lowering it towards the floor.
  5. Return to the starting position and repeat on the opposite side.
  6. Continue alternating sides for the desired number of repetitions.

Roll outs

Woman doing Roll outs
  1. Begin by kneeling on the floor with your hands on top of the stability ball, shoulder-width apart.
  2. Engage your core and slowly roll the ball forward, extending your arms in front of you while maintaining a straight back.
  3. Once you feel a stretch in your abs, pause briefly, and then use your core muscles to pull the ball back towards your knees.
  4. Repeat for the desired number of repetitions.

More stability ball exercises to add into your routine

In addition to the exercises mentioned above, here are a few more stability ball exercises that you can add to your routine to further challenge yourself.

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Pike ups

Woman doing Pike ups
  1. Begin in a plank position with your hands on the floor and the tops of your feet resting on the stability ball.
  2. Engage your core and keep your body in a straight line from head to toe.
  3. Slowly lift your hips towards the ceiling, rolling the stability ball towards your hands.
  4. Pause briefly at the top, then lower your hips back down to the starting position.
  5. Repeat for the desired number of repetitions.

Russian twist (lying on the stability ball)

Woman doing Russian twist
  1. Sit on the stability ball and walk your feet forward, allowing the ball to roll underneath your upper back.
  2. Cross your arms over your chest or hold a weight in front of you.
  3. Engage your core and slowly rotate your torso to one side, keeping your hips and legs stationary.
  4. Return to the center and repeat on the opposite side.
  5. Continue alternating sides for the desired number of repetitions.

Stability ball V-Pass

Woman doing Stability ball V-Pass
  1. Lie on your back with your legs extended and the stability ball between your feet.
  2. Engage your core and lift your legs and upper body off the ground, simultaneously passing the stability ball from your feet to your hands.
  3. Lower your legs and upper body back down to the starting position while still holding the ball in your hands.
  4. Extend your arms and legs again, passing the ball back to your feet.
  5. Repeat for the desired number of repetitions.

"I-Y-T" shoulder raise

Woman doing "I-Y-T" shoulder raise
  1. Lie face down on the stability ball with your feet hip-width apart and toes on the ground for stability.
  2. Hold a pair of light dumbbells in your hands, palms facing inward.
  3. Start with your arms extended down towards the ground, forming an "I" shape with your body.
  4. Raise your arms straight out to the sides, forming a "Y" shape.
  5. Return to the starting position and then lift your arms at a 45-degree angle from your body, forming a "T" shape.
  6. Repeat the "I-Y-T" sequence for the desired number of repetitions.

Always remember to warm up before beginning any activity, and if you have any underlying health issues or limits, speak with a medical expert or a competent fitness trainer.

Start with the right progressions and over time, progressively up the exercises' difficulty or intensity. Exercises that make you feel pain or discomfort should be modified or stopped. Stability ball exercises can help you strengthen your core, increase your general fitness level, and boost your stability if you perform them consistently and with the right form.


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