Stability Ball Workout

Last week, I posted an at home, bodyweight workout, and I really liked the idea of posting new workouts this summer. My next workout I want to share is my stability ball workout. I've already introduced some of the exercises in my Ab Workout post, so don't be surprised if some look familiar. I used to think that you couldn't do much with a stability ball other than the typical crunches. However, I recently found out that there are so many exercises you can do on a stability ball to target all parts of your body!

To do my favorite stability ball workout, all you need is a stability ball! No weights, no mats, just your ball:

Push Up: While in a full plank position, perform a push up. Pretty easy and simple!
For increased difficulty, place the ball under your hands and perform your push up on the ball.
Back Crunch: Position yourself so your stomach/lower chest is on the stability ball and your feet on the floor. You should be at a slight angle. With your hands behind your head, crunch your back up like you would in a Superman motion. Return to the starting position.
Plank: Get into a full plank position (hands on the floor under your shoulders) with your shins on the ball.
To increase difficulty and work other muscles, try either of these alternatives:

  • Plank with Shoulder Taps: While in the plank position on the stability ball, tap your left shoulder with your right hand, then alternate so you tap your right shoulder with your left hand.
  • Plank with Leg Lifts: While in the stability ball plank, alternate lifting each leg off of the ball.

Tuck: Get into a plank position with your feet on a stability ball. Tuck your knees up to your chest.  The stability ball should move with your legs.
Plank Pikes: Similar to the tuck, however instead of bending your knees, keep your legs straight. You should reach an inverted position with your hips directly above your shoulders and your legs and arms fully extended. Your toes should remain on the stability ball.
Hands to Feet Pass: While laying flat on the floor with your arms and legs extended, hold the ball in your hands. Bring your arms and legs to 90 degrees, passing the ball from your hands to in between your feet. Lower your arms and legs (with ball between your legs) to the floor.
Inner Thigh Squeezes: Lay on your side and hold the ball in between your feet. Raise your legs to the ceiling. At the highest point, squeeze your inner thighs together. Make sure to do both sides!
Hamstring Curl: Lay with your back on floor and the stability ball under your ankles. Raise your hips up and roll the ball into your body by flexing your knees. Return to the starting position.
Leg Raises: Place your elbows on the stability ball and keep your body straight- like an elbow plank with your arms propped up on the ball. Raise your right leg as high as you can and squeeze at the top. Make sure to get your left leg too!
Windshield Wipers: Laying down on your back, place the stability ball between your legs. Raise your legs 90 degrees. Then slowly lower the legs down to the right side. Bring them back up to the middle, and then lower them to the left side. Continue going side to side with your legs.

I hope you like this workout as much as I do! I love coming up with full body workouts, so if you have any specific workout requests, leave them in the comments!

In fitness,



Popular Posts