11 Stability Ball Exercises To Enhance Your Body Shape

11 Stability Ball Exercises To Enhance Your Body Shape

These stability ball exercises will engage all your upper and lower body muscles (including the abs) to reshape your whole body.

Working out on an unstable surface such as the stability ball isn’t just for fun. It adds extra resistance to the targeted muscles, and it also engages other peripheral muscles to maintain balance.

It has been scientifically proven that doing crunches on a stability ball increases muscle activity compared to doing traditional crunches. [1]

Also, the same study suggests that you can even double the muscle activity if you move the stability ball from the upper back down to the lower back.

So, as you can see, you get better results if you switch the position of the ball from time to time. So try to add some sort of variation to your workouts!

Stability balls have a lot of names, such as Swiss balls, fitness balls, or physio balls. It doesn’t matter how you call them; they will bring results. Guaranteed!

Now that I’ve (hopefully) convinced you that you need a stability ball, let’s see how to actually find a stability ball the correct size for you.

How To Find The Right Stability Ball For You?

If you go into a physical fitness store, the process of selecting the best stability ball for you is simple:

  • Just sit on the ball, and if your thighs are parallel with the floor, then that’s the one for you.
  • If your thighs are not parallel with the floor or they don’t form a straight angle with the calves, then move to the next ball.

As you can see, it’s simple to buy a stability ball from the store. But what if you want to get it from the Amazon?

Here’s a basic guide on how to pick the right stability ball based on your height, according to LiveStrong:

  • 30 cm diameter stability ball is for people with a height under 4 feet 6 inches ( <1,37 meters ).
  • 45 cm diameter stability ball is for people with a height between 4 feet 6 inches and 5 feet ( 1,37 – 1,52 meters ).
  • 55 cm diameter stability ball is for people with a height between 5 feet and 5 feet 5 inches ( 1,52 – 1,65 meters ).
  • 65 cm diameter stability ball is for people with a height between 5 feet 5 inches and 6 feet 2 inches ( 1,65 – 1,88 meters ).
  • 75 cm diameter stability ball is for people with a height over 6 feet 2 inches ( >1,88 meters).

Check out all the sizes and colors available here on Amazon.

Now that we figured out how to pick the right equipment for these stability ball exercises, it’s time to get to work!

Below are the best exercises you can try with your brand new (or maybe tested already) fitness ball.

Pick your stability ball and get ready for the next set of exercises.

The Best Stability Ball Exercises

Here are 11 amazing stability ball exercises that target each body part:

1. Triceps Dumbbell Extensions

As its name implies, this move targets your triceps. Here’s how to do it:

  • Lie with your back on the stability ball and a pair of dumbbells in your hands.
  • Fully extend your arms to the ceiling to contract your triceps.
  • Bring the dumbbells toward your shoulders while engaging your triceps.
  • Extend your arms back up and repeat for a minute.

2. Plank To Pike

This is a total body move that mostly implies your abs and arms. Besides these, your lower back muscles, glutes, and hamstrings are also engaged. Here’s how to do it:

  • Get into a full plank position, with your knees over the stability ball.
  • Keep your hands at shoulder-width apart.
  • Inhale, then exhale as you slide the ball toward your chest.
  • Inhale as you bring your hips down and slide the ball back.
  • Repeat for a minute.

3. Back Crunch

If you suffer from lower back pain, this exercise is your sure way to alleviate the pain. And it’s so easy to do, just follow these instructions:

  • Lie with your belly on the stability ball and hands behind your head.
  • Crunch your back and raise your head and shoulders as high as you can. Inhale while doing this.
  • Exhale as you bring your upper body down and repeat for a minute.

4. Military Press

You can’t get arms of steel without doing military presses. I mean, of course, you can, but not as fast. So here’s how you should do a military press:

  • Sit on the stability ball with a pair of dumbbells in your hands.
  • Extend your arms overhead and keep your core tight during the entire exercise. This is the starting position.
  • Lower your elbows down, to the sides, until they are in line with the shoulders.
  • Hold for a second, then extend your arms back to the starting position and repeat for a minute.

5. Single Leg Teaser With A Twist

Now, your core, legs, back, and arms are all super-engaged in this total body move. You have no reason to avoid it since it packs tons of benefits for your entire body.

Here’s how to do a single leg teaser with a twist:

  • Lie down holding the stability ball with both hands.
  • Lift your shoulders off the mat.
  • Also, lift the left leg at a few inches off the floor.
  • Engage your core and twist your torso to the left side 3 times.
  • Then switch legs and twist to the right side 3 times.
  • Repeat for a minute.

6. Hamstring And Glutes Bridge

Yes, you already know what muscles you work by doing this move, so let’s jump straight to the instructions:

  • Lie with your back flat on the floor and your calves elevated on the stability ball.
  • Keep your arms flat on the floor by your sides, or behind your head.
  • Inhale when you crunch your back and lift your hips off the floor. Also, you can slide the ball until your feet are pressing against it.
  • Exhale as you bring your hips back down and slide the ball underneath your calves.
  • Repeat for a minute.

7. Dumbbell Chest Fly

By performing chest fly exercises on a stability ball, you can really enhance the range of motion. The move is pretty basic, just a regular chest fly exercise, but on a stability ball. Here are the instructions:

  • Lie with your back on the stability ball, feet flat on the floor, and a pair of dumbbells in your hands.
  • Inhale while you extend your arms above your head.
  • Exhale as you lay your arms to the sides with elbows slightly below your shoulder level.
  • Be careful not to open too much and overstretch your shoulders and elbows.
  • Repeat this exercise for a full minute.

8. Advanced Bridge Balance

This is another move that will help fade out the back pain and increase core stability and strength. Here’s how to do it:

  • Lie with your back flat on the floor and feet elevated over the stability ball.
  • Keep your arms by your sides.
  • Engage your glutes to lift your hips off the floor as high as you can.
  • Then lift one leg as high as you can, supporting your body with just one leg on the stability ball.
  • Bring the leg back on the ball and your hips back on the floor.
  • Start again with the other leg.
  • Keep alternating legs for one minute.

9. Ab Roll To Back Extension

Even though it seems pretty basic, this stability ball exercise will strengthen all the muscles in your core. Check out the instructions here:

  • Sit on the stability ball with legs fully stretched, feet flat on the floor, and arms extended in front of you for balance.
  • Round the spine and roll back onto the ball, one vertebra at a time.
  • Extend your arms above your head and form an arch over the ball from toes to hands.
  • Reverse the movements to come back to sitting position.
  • Repeat for a minute.

10. Crunch And Leg Curl

This lower body exercise is amazing for those looking to build an enviable six-pack. It’s easy, almost as easy as a regular crunch. Here’s how to do crunches with leg curls:

  • Lie flat on the floor with your legs straight over the stability ball and hands behind your head. This is your starting position.
  • Breath out as you slide the ball and bring your knees toward your chest.
  • Hold this position for 3 seconds, then return to your starting position.
  • Repeat for a minute.

11. Push-Up

This exercise doesn’t need any presentation. It’s a regular push-up with the feet elevated on the stability ball. Here are the details:

  • Get into a full plank position with your feet over the stability ball.
  • Start a push-up but hold down there for 5-10 seconds, then push yourself back up.
  • Repeat for a minute.

The difficulty level of these stability ball exercises is not high, so they can be performed by anyone, anywhere. All you need is a fitness ball.

Make sure to do each exercise for a minute and perform a total of three sets, at least. That’s no more than 40 minutes, including the rest time between the sets.

Hopefully, these exercises will help you with your fitness journey, be it losing weight or building muscle mass. But one thing is for sure: your coordination, stamina, stability, and balance will increase significantly.

Also, here’s a cute infographic will all these 11 stability ball exercises so you can easily visualize and share the information in this article. Stay fit!

Stability Ball Exercises Infographic

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