9 Best Stability Ball Exercises To Help Tone And Sculpt Your Muscles
Updated on: January 19, 2024
Reviewed By Anita K., MSc., GCP, CSTF
These exercises can help transform your fitness and the required equipment will not leave a hole in your finances
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Stability ball exercises, also known as Swiss ball exercises or exercise ball exercises, involve using a large inflatable ball, typically made of PVC material.
These exercises can engage various muscles while simultaneously challenging your balance and stability.
Best Stability Ball Exercises That Can Spice Up Your Training Regimen
Stability ball exercises are versatile and are adaptable to different fitness levels. You can adjust the intensity or incorporate other equipment, such as dumbbells or resistance bands, making them a worthwhile addition to any fitness regimen.
Below are some of the best stability exercises that can help challenge your core and balance and help boost your fitness and strength.
Stability Ball Squat and Shoulder Press
The Squat and Shoulder Press is one of the best stability ball exercises that provide a comprehensive full-body workout. It engages muscles in the lower and upper body, making it a time-efficient exercise that can help you build strength and tone various areas simultaneously.
This exercise simulates functional movements like lifting an object overhead, which can improve your ability to perform everyday tasks.
Performing a Stability Ball Squat and Shoulder Press is a compound exercise that targets multiple muscle groups, including the lower body, shoulders, and core. Here’s how to do it:
Target Muscles: Quadriceps, Glutes, Shoulders (Deltoids, Core
Required Equipment: A stability ball, Dumbbells
Steps to follow
- Place the stability ball against a wall or a stable surface, and position yourself in front of it.
- Stand with your feet at shoulder-width, holding a dumbbell in each hand.
- Bring the dumbbells upward to shoulder height with your palms facing forward and elbows bent at a 90-degree angle.
- Step forward and place the stability ball between your lower back and the wall. Position your feet slightly in front of you and press your back firmly against the stability ball.
- Engage your core muscles for stability and balance.
- Bend your knees and hips to lower your body into a squat. Keep your chest up, and ensure your knees do not go past your toes.
- Go as low as possible while maintaining good form. Your thighs should ideally be parallel to the floor.
- Pause briefly at the bottom of the squat.
- Push through your heels to stand up from the bottom of the squat position, and simultaneously, press the dumbbells overhead by extending your arms fully. Exhale as you press the weights.
- Keep your core engaged and maintain proper alignment in your spine and legs.
- Lower the dumbbells back to shoulder height as you return to the squat position.
- Perform the desired number of repetitions, maintaining control and proper form.
Stability Ball Lunge with Bicep Curls
The Stability Ball Lunge with Bicep Curls can provide a comprehensive workout for the legs, targeting the quadriceps, hamstrings, and glutes, making them one of the best stability ball exercises that help improve lower body strength and muscle tone.
Incorporating bicep curls with the lunges adds an upper-body component to the exercise, helping to strengthen and tone the biceps.
They are some of the best compound stability ball exercises that combine lower-body work with upper-body strength training.
Target Muscles: Quadriceps, Hamstrings, Glutes, Biceps, Core
Required Equipment: A Swiss ball, Dumbbells
Steps to follow
- Place the stability ball against a wall or a stable surface, and position yourself in front of it.
- Stand with your feet at shoulder-width and hold a dumbbell in each hand, arms fully extended by your sides.
- Step back with your right foot and place it on the stability ball.
- Your left foot should be forward with your knee bent at 90 degrees in a lunge position. Your right knee should hover slightly above the floor.
- Keep your chest up, shoulders back, and core engaged for stability.
- Perform a bicep curl while maintaining the lunge position. Bend your elbows to bring the dumbbells toward your shoulders.
- Keep your upper arms stationary, and exhale as you curl the weights.
- Squeeze your biceps at the top of the curl to maximize the contraction.
- Lower the dumbbells back to your starting position while maintaining the lunge.
- Push off your right foot on the stability ball to return to the upright position with your feet together.
- Perform the same sequence on your left leg by taking a step back with your left foot onto the stability ball and lunging with your right foot forward.
- As you lunge, perform another bicep curl.
- Continue to alternate legs and perform bicep curls as you lunge for the desired reps, usually 8-12 reps per leg.
Stability Ball Plank with Leg Lift
The Stability Ball Plank with Leg Lift is an excellent core-strengthening exercise that targets multiple core muscles simultaneously.
It can also help improve the strength of your hip flexor muscles, making them beneficial for activities that involve walking, running, and climbing stairs.
Target Muscles: Core Muscles, Hip Flexors, Shoulders, Arms
Steps to follow
- Kneel in front of the ball and lean forward to place your forearms on the ball, with your elbows directly below your shoulders. Your forearms should be parallel to each other.
- Position your hands on top of the ball, palms down, and grip it firmly to stabilize your upper body.
- Extend your legs behind you and balance on your toes. Your body should form a straight line from your head to your heels.
- Engage your core muscles. That will keep your body stable and prevent your hips from sagging or lifting too high.
- Lift one leg off the floor, extending it straight behind you while maintaining the plank position.
- Keep your leg parallel to the floor and engage your glutes to lift it. Ensure your hips remain level and don’t twist to one side.
- Hold your leg lifted for a second or two, feeling the contraction in your glutes.
- Lower your leg back to your starting position and switch to the other leg.
- Continue to alternate lifting one leg at a time while holding the plank pose.
- Maintain a strong core and keep your body as still as possible throughout the exercise.
- Perform 8-12 reps per leg.
Stability Ball Push-Up with Leg Raise
The Push-Up with Leg Raise is one of the most effective stability ball exercises that build
strength in the chest, shoulders, and triceps. They are a challenging variation of the standard push-up.
Target Muscles: Chest (Pectoralis Major), Shoulders (Deltoids), Triceps Brachii, Core Muscles, Hip Flexors
Steps to follow
- Place the stability ball on the floor.
- Kneel in front of the ball and place your hands on the ball, slightly wider than shoulder-width apart. Position your hands under your shoulders.
- Extend your legs behind you, balancing on your toes and positioning your feet at hip-width. Your body should form a straight line from your head to your heels.
- Lower your chest toward the stability ball by bending your elbows to begin the push-up. Keep your body in a straight line throughout the movement.
- Go as low as you can while maintaining proper form. Your chest should lightly touch the stability ball or come close to it.
- Push through your hands to straighten your arms and return to your starting position.
- After completing the push-up, lift your right foot off the floor and raise your leg as high as possible while keeping it straight.
- Hold your leg raised for a second or two, feeling the contraction in your hip flexors.
- Lower your right leg back to your starting position.
- Perform another stability ball push-up, but raise your left leg when you return to the starting position.
- Continue to alternate leg raises with each push-up repetition.
- Aim to perform 8-12 reps per leg.
Stability Ball Hamstring Curl with Dumbbell Rows
The Exercise Ball Hamstring Curls are excellent stability ball exercises for targeting and strengthening the hamstring muscles.
You engage the glutes as you lift your hips during the curling motion, helping to promote hip extension and lower body strength.
The dumbbell rows work the upper back muscles and the biceps, helping to improve posture and upper body strength.
Target Muscles: Hamstrings, Glutes, Upper Back (Rhomboids and Trapezius), Biceps, Lower Back (Erector Spinae)
Required Equipment: Exercise ball, dumbbells
Steps to follow
- Hold a dumbbell in each hand and let them hang at arm’s length by your sides.
- Lie face-up on the stability ball with your upper back and shoulders resting on the ball. Ensure you support your head and neck and plant your feet at hip-width and flat on the floor.
- Lift your hips and glutes off the floor, forming a straight line from your shoulders to your knees.
- With your hips elevated, bend your knees
- and roll the stability ball toward your glutes.
- Continue to curl the ball toward your glutes as far as possible, feeling a contraction in your hamstrings and glutes.
- Hold the curled position for a second or two, keeping your hips elevated.
- Still keeping your hips elevated and the stability ball curled toward your glutes, perform a dumbbell row.
- Bend your elbows and pull the dumbbells toward your ribcage. Keep your elbows close to your sides.
- Squeeze your shoulder blades together at the top of the row.
- Lower the dumbbells back down to your starting position.
- Straighten your legs to roll the stability ball away from your glutes to return to your starting position.
- Lower your hips back to the floor to complete one repetition.
- Perform the desired number of reps.
- Switch the dumbbells to the opposite hands and repeat the exercise on the other leg.
Stability Ball Pike
The Exercise Ball Pike is an advanced core-strengthening exercise that targets multiple core muscles simultaneously and is one of the best stability ball exercises for working the hip flexors.
Target Muscles: Core Muscles, Shoulders (Deltoids) and Triceps, Hip Flexors, Lower Back (Erector Spinae), Hamstrings
Steps to follow
- Kneel in front of the Swiss ball and place your hands on the ball, slightly wider than shoulder-width apart. Position your hands under your shoulders.
- Extend your legs behind you. Balance on your toes and position your feet at hip-width. Your body should form a straight line from your head to your heels.
- Get into a high plank position with your arms straight and your core engaged.
- Lift your hips and round your back, bringing your feet toward your hands and the stability ball. Your body will form an inverted V shape as you do this.
- Continue to push your hips upward as high as possible while keeping your legs straight. Your feet should end up on top of the stability ball, and your body will resemble an upside-down letter “V.”
- Hold the pike position briefly, feeling the stretch in your hamstrings and engaging your core.
- Reverse the pike motion by lowering your hips and extending your legs back to your starting high plank position.
- Keep your core engaged and maintain control as you lower your hips and return to the plank.
- Repeat
Single-Leg Stability Ball Hip Thrust
The Single-Leg Stability Ball Hip Thrust targets and builds the glute muscles, helping to improve lower body strength and muscle tone.
Performing the exercise on one leg and an unstable surface requires significant balance and stability, which can enhance proprioception and coordination.
Target Muscles: Gluteus Maximus, Hamstrings, Core, Hip Flexors
Steps to follow
- Sit on the floor with your upper back against a stability ball and your feet flat on the floor and at hip-width apart.
- Roll the ball under your upper back so that the ball supports your shoulders and shoulder blades.
- Lift one leg off the floor and extend it, while keeping the other foot flat on the floor.
- Press through the heel of the foot on the floor to lift your hips toward the ceiling. Keep your core engaged.
- Squeeze your glutes at the top of the movement.
- Lower your hips back to the floor.
- Repeat.
Stability Ball V-Pass
The Swiss Ball V-Pass is one of the best advanced core-strengthening stability ball exercises that can also help improve your hip flexor muscles.
Target Muscles: Core Muscles, Hip Flexors, Shoulders, Chest
Steps to follow
- Lie on your back and extend your legs.
- Extend your arms overhead, holding the stability ball.
- Engage your core muscles and lift both your legs and the stability ball off the floor, simultaneously reaching your arms overhead.
- Pass the stability ball from your hands to your feet by lifting it with your hands while lowering your legs.
- As the ball moves between your hands and feet, maintain control and keep your core engaged.
- Once the ball is between your feet, lower your legs and arms back toward the ground without letting the ball touch the floor.
- Repeat the movement, passing the ball back from your feet to your hands.
- Continue this motion for the desired reps.
Stability Ball Glute Bridge
The Glute Bridges are excellent stability ball exercises for targeting and building strength in the glute muscles, helping to improve lower body strength and muscle tone.
The bridge movement pattern is functional and can improve your ability to perform activities that involve hip extension, such as climbing, running, and jumping.
Target Muscles: Gluteus Maximus, Hamstrings, Core, Lower Back
Steps to follow
- Lie on your back with your knees bent and your feet flat on the floor. Place a stability ball under your feet, ensuring your feet are stable on the ball.
- Extend your arms alongside your body with your palms facing down for stability.
- Engage your core muscles to stabilize your pelvis and spine.
- Press through your heels and lift your hips off the floor, rolling the stability ball toward your buttocks. Your body should form a straight line from your shoulders to your knees at the top of the bridge.
- Squeeze your glutes at the top of the movement to maximize the contraction.
- Lower your hips back toward the floor while maintaining control, rolling the stability ball away from your buttocks.
- Repeat the movement.
Why train with a stability ball?
Training with a stability ball, also known as an exercise ball or Swiss ball, offers several benefits for individuals of all fitness levels.
Below are some reasons why incorporating stability ball exercises into your workout regimen can benefit you
Core Strengthening
Stability balls are excellent tools for core training. Many stability ball exercises require the engagement of the deep core muscles.
That can help improve core stability, contributing to better posture, reduced risk of lower back pain, and enhanced general strength.
Improved Balance and Stability
Balancing on a stability ball challenges your proprioception or awareness of your body’s position in space and forces you to stabilize your body.
That can enhance your balance and coordination, benefiting several daily activities and sports.
Functional Fitness
Stability ball exercises often mimic real-life movements, making them more functional and applicable to everyday tasks.
They can help you develop strength and stability for various activities, including bending, lifting, and reaching.
Muscle Engagement
Stability ball exercises engage multiple muscle groups simultaneously, making them efficient for full-body workouts.
You can target muscles in your core, upper body, lower body, and even smaller stabilizing muscles.
Injury Prevention and Rehabilitation
Stability ball exercises can be gentler on the joints than some traditional exercises.
They can help those individuals recovering from injuries or looking to reduce the impact on their joints while still gaining strength and stability.
Calorie Burn
Many stability ball exercises involve dynamic movements that raise your heart rate and contribute to calorie burning.
Thus, you can integrate them into cardio or high-intensity interval training (HIIT) workouts for increased fat loss and cardiovascular fitness.
Accessible Home Workouts
Stability balls are relatively affordable and take up little space, making them a practical addition to a home gym.
You can perform most stability ball exercises without the need for bulky equipment.
How to use a stability ball correctly
Using a stability ball correctly is crucial to ensure your safety and maximize the benefits of your Swiss ball exercises and workouts.
Below are some tips on how to use a stability ball properly.
Choose the Right Size
Stability balls come in various sizes, typically determined by their diameter in inches. Consider your height to help you select the correct ball size:
- Opt for a 45 cm ball if you are under 5 feet tall.
- Choose a 55 cm ball if you are 5- 5.7 feet tall.
- Go for a 65 cm ball if you are 5.8-6.2 feet tall.
- Use a 75 cm ball if you are over 6.2 feet tall.
Using the appropriate size will ensure you can maintain proper form and balance during exercises.
Inflate the Ball Properly
Inflate the Swiss ball to the recommended size. Over-inflating can make the ball unstable and potentially cause it to burst, while under-inflating can affect your balance and the effectiveness of exercises.
Use on a Stable Surface
Place the stability ball on a flat, non-slip surface.
You can use them on a workout mat or carpeted area to prevent slipping.
Maintain Proper Posture
Your feet should be flat on the floor when sitting on the stability ball, and your knees at 90 degrees.
That promotes good posture and minimizes the risk of back strain.
Ensure your body is aligned and your core is engaged when using the ball for such exercises as planks or push-ups.
Start with Basic Exercises
Newbies to stability ball training should begin with basic exercises to get comfortable with the equipment.
Gradually progress to more challenging movements as your stability and strength improve.
Warm-Up and Cool Down
Include warm-up and cool-down movements in your stability ball exercises and workouts.
That will help prepare your body for the exercise and reduce the risk of injury.
Maintain Control
Focus on controlled movements during exercises.
Avoid jerky or fast movements, as they can lead to loss of balance and potential injury.
Final words from LiveLIfe
Stability ball exercises can add a unique dimension to your exercise regimen and help you target several muscles differently.
While some fitness equipment can leave a big dent in your finances, exercise balls carry a low price tag, making them budget-friendly and easy to acquire.
And given that you can use stability ball exercises to help target most if not all, your major muscles, they are worth considering as an integral component of your gym setup.
Stability ball exercises have a lot to offer. They can help enhance your core strength, improve your balance, and boost your general fitness levels, among many others. And you can do all that in the comfort of your home gym.
Incorporate the stability ball exercises discussed here into your training regimen to push you towards attaining your fitness goals.
References
- Yu W, Cha S, Seo S. The effect of ball exercise on the balance ability of young adults. Journal of Physical Therapy Science. 2017;29(12):2087-2089. doi:10.1589/jpts.29.2087
- Sukalinggam, C.L., Sukalinggam, G.L., et al. 2012. Stability Ball Training on Lower Back Strength has Greater Effect in Untrained Female Compared to Male. J Hum Kinet. 2012 Jun; 33: 133–141. Published online 2012 Jul 4. doi: 10.2478/v10078-012-0052-2. PMCID: PMC3588679. PMID: 23487252