7 stability ball exercises for building strength and balance

If you’re looking for a way to add variation to your workout routine, a stability ball may be the answer.

A stability ball (also called an exercise ball, swiss ball, or physio ball) is an inflatable sphere made of thick plastic, usually 45 to 85 centimeters in diameter. Commonly used in the gym as well as in the medical field, it is ideal for improving mobility, improving balance, strength and endurance, especially for those new to exercise.

But just because a stability ball is used by beginners doesn’t mean it can’t be tested on experienced gym rats. Depending on the exercise, using a stability ball (you guessed it) requires you to stabilize your entire body against an unstable surface, which can add to the overall difficulty. If you find push-ups difficult, try doing push-ups with your feet on a round, elastic object.

Find a spot on your mat and add these 7 stability ball exercises to your routine. You can incorporate it into your workout set if you’re new to the gym, or use it as part of your warm-up if you’ve been taking iron for years.

How to choose the right size exercise ball

With a relatively wide range of sizes available, choosing the right balance ball for the job can be somewhat confusing.

In general, stability balls should be chosen according to your height. If you are under 5’0″ use the 45cm ball, if you are between 5’0″ and 5’5″ use the 55cm ball, and if you are between 5’0″ and 5’5″ use the 65cm ball. 75 cm ball if between 5’6″ to 5’11”, 75 cm ball if between 6’0″ to 6’4″, 85 if over 6’4″ It’s a centimeter ball.

Some exercises require a smaller or larger stability ball, depending on your preferred difficulty level. If you’re unsure of the right size and have the option of trying a few, choose a ball that offers a challenge yet allows you to maintain good form.

7 Stability Ball Exercises You Can Add to Your Routine

1. Stability ball crunch

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The most basic yet popular balance ball exercise, the crunch targets the surface core muscles, such as the rectus abdominis (or “six pack”), while activating the deeper core muscles to tone the body. stabilize.

To perform the balance ball crunch, sit on a balance ball with your shoulders rolled back and your spine in a neutral position. Step your feet forward and slowly lower your body until your hips rest on the ball and are supported. Cross your arms at your chest, tighten your abs, and lift your head and shoulders away from the ball. Slowly lower your body back to the starting position. Repeat for 12-15 repetitions.

If your neck feels tense during the exercise, place your hands behind your head for support. Avoid using your arms to pull your head and shoulders into crunches, relying solely on your abs. If your lower back starts to hurt, roll a little more on the ball and make sure your spine is in a neutral position.

Stability Ball Crunches are great for beginners, but can be improved by more advanced exercisers. Take one of the best adjustable dumbbells, best kettlebells, or plates to your chest for an extra challenge.

2. Stability ball hack squat

photo of woman doing swiss ball squat

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The Stability Ball Hack Squat is a great way to work your glutes, hamstrings, and quads. If a normal squat is not possible due to a back injury or other reason, the stability ball hack squat may be a good fix. As always, if you’re exercising with an injury, it’s best to consult a certified personal trainer to help you maintain correct and safe form.

To perform the balance ball hack squat, place the balance ball on the wall just above waist height. Lean over the ball and align your hips with the curve of the ball. Place your feet in front of you and spread them about shoulder width apart. Rotate your shoulders back and lock your core into a neutral spine. Bend your knees and lower your hips toward the floor. When you reach the end of your range, stand taller by squeezing your feet out. Repeat for 10-12 repetitions.

As a more advanced option, grab one dumbbell or kettlebell and hold it in the goblet position, or grab two dumbbells or kettlebells and hold them by your side to perform the exercise.

3. Stability ball dead bug

Dead bugs are one of the best exercises for building core depth and endurance. Adding a stability ball to the mix will not only help you maintain your form, but it will also increase the difficulty of dead bugs.

To perform the Stability Ball Dead Bug, lie on a mat with the stability ball by your side. Grab the ball and hold it above your body in line with your navel. Lift your feet off the ground, place your knees over your hips in a tabletop position, and bend your legs at a 90-degree angle to him. Push the stability ball into your thigh. Extend your arms and press your hands onto the balance ball. Your arms and thighs should be around the front and back of the ball. With your core engaged and spine neutral, slowly lower your left arm and extend your right leg toward the mat, keeping your right arm and left thigh pressed against the ball. When you reach the end of your range, raise your left arm and right leg back to the starting position. He repeats this 12-15 times and repeats on the other side.

If you notice your lower back arching during the exercise, drop the stability ball and practice dead bugs without the stability ball. If you want to test your alignment, repeat on both sides.

4. Stability ball hamstring curl

Photo of a man doing swiss ball hamstring curls

(Image credit: Getty Images)

As the name suggests, the Stability Ball Hamstring Curl works your hamstrings along with your glutes and core. Depending on the size and hardness of the ball, hamstring curls can be used as a warm-up for leg days or as an exercise that demands more strength and stability.

To do stability ball hamstring curls, lie on your back with a stability ball under your feet. Lift your heels off the mat and place them on the ball. Keep your spine in a neutral position while building your core, tightening your glutes, and lifting your hips off the mat. Tighten your hamstrings and roll the ball toward your hips while bending your knees. Extend your legs and slowly roll the ball back to the starting position. Repeat for 12-15 repetitions.

If you find yourself arching your lower back during the exercise, first practice a standard glue bridge with proper form before moving on to hamstring curls on the stability ball.

5. Stability ball rollout

Elo for men doing swiss ball rollout

(Image credit: Getty Images)

If you’ve been feeling a little easier on your planks lately, you might be ready for a stability ball rollout. This isn’t exactly a gym beginner exercise, but if you’re ready for the challenge, there are ways to fix it.

To perform the stability ball rollout, kneel on the mat with the stability ball in front of you. Place your forearms on the ball with your elbows under your shoulders. Step your feet back, toes on the back mat, legs straight, hips resting on the mat, keeping your spine in a neutral position. With your core engaged and your plank form stable, slowly roll the ball away from you. Don’t let your hips drop toward the floor. Roll the ball back to the starting position. Repeat for 8-10 repetitions.

If rolling is interesting, but a little scary, you can do the exercise on your knees instead. This is also a fix you can do if your lower back arches during the exercise. If the rollout feels too rudimentary, you can swap it out for a balance ball and “stir the pot.” Instead of rolling the ball directly in front of you, draw small circles in each direction with the ball.

6. Stability ball push-up

Ilo of a woman doing balance ball push-ups

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There are countless ways to vary your push-ups, some easier than the standard form, some more difficult. Balance ball push-ups fall into the latter category, so make sure your regular push-ups are solid before adding anything else.

To do a stability ball pushup, kneel on the mat with the stability ball behind you. Place your hands on the mat directly under your shoulders and straighten your arms. Lift your right knee off the mat, straighten your right leg, and place your right foot on the stability ball behind you. Continue with your left foot. Place your feet on the ball, engage your core, neutralize your spine, bend your elbows, and slowly lower your chest toward the mat. When you reach the end of the range, extend your arms and push back to the starting position. Repeat for 10-12 repetitions.

If you think you’re “in-between” regular push-ups and balance ball push-ups, put your upper thighs on the ball instead of your feet. If you want to improve your shoulder stability, do a push-up with your hands on the ball and your feet on the mat.

7. Stability ball pike

Ilo of a woman doing a balance ball pike

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Balance Ball Pike is not for the faint of heart. It’s also not for beginners. But if you’re used to exercising and your usual core work is getting into a rut, the Stability Ball Pike is a great way to add some surprising variety to your routine.

To do the Stability Ball Pike, kneel on the mat with the stability ball behind you. Place your hands on the mat directly under your shoulders and extend your arms. Lift your right knee off the mat, extend your right leg, and place your right toe on the ball behind you. Keep your legs in a bent position. Follow with your left foot. With your toes on the ball and your core engaged, slowly lift your hips into the air so the ball rolls slightly forward. Keep your legs stationary. Do not bend your knees. Lower your hips to the starting position and roll the ball backwards as you lower your hips. Repeat for 8-10 repetitions.

If you’re not pike-ready, but you’ve done some basic core training, you can try the stability ball knee tuck instead. Place your shins on the ball, not your toes, and bend your knees to pull them forward. your chest. He can also prepare himself for the pike by standing in a starting position with his toes on the ball and his hands on the mat and holding that form for 30-45 seconds.

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