Stability Ball Exercises - Stability Ball Workouts

Stability Ball Exercises and Workouts to Build a Strong Body and Strong Core.

Inside This Article

-What is  Stability Ball?
-Tips on Using a Stability Ball
-3 Best Stability Ball Exercises -Stability Ball Exercises for Upper Body andLower Body Stability Ball Exercises
-Stability Ball Exercises for Legs and Abs

-Stability Exercises for Women
-Knee Push Ups,Abdominal Crunches andLunges
-Stability Workout Routine that Gets Real Results

What is  Stability Ball?

A stability ball is a large ball that is made of soft PVC and inflated with air. It was initially designed to be used for exercise and physical therapy, but today it is common to see them also being used in place of desk chairs at the office!

These are great to use as replacement furniture because they are fun, inexpensive, and comfortable and definitely help you improve balance, coordination and strength.

Stability balls are a great way to improve balance and flexibility, increase the strength of the core muscles and target those & trouble areas' on the body.

Some of the other benefits include the affordability and convenience of these balls, as well as the fact that stability balls are easily adaptable to any of the exercises to include all levels of fitness.

Tips on Using a Stability Ball

Prior to beginning an exercise program using stability ball, it will be necessary to choose the correct size ball for your body type.

In general, anyone measuring less than 5'10 tall should opt for a ball that is 55 centimeters in diameter, and anyone measuring more than 5'10 & tall should opt for a ball that is 65 centimeters in diameter.
(Information pertaining to the weight capacity of the ball you choose can be found on its original packaging.)

It is important to remember when first starting out that it may take a bit of practice if you haven't tried this type of workout before, but it is certainly possible to catch on quickly.

As silly as it may sound, it might be a good idea to just sit on the ball for a little while to see how it feels and moves with your body.

Then, when you are ready to start a workout program, take your time and use exercises that are geared toward beginners until you feel comfortable enough to move onto some of the more advanced workouts.

Just remember it is all about practice, practice, practice.

3 Best Exercises for Upper and Lower Body

Although exercising with a stability ball will offer a great overall workout, there are some exercises that can be used when seeking to target specific areas of the body.

Three of the best exercises for the upper body that can be done using a stability ball include:

Dumbbell Presses
Arm Rows

Three of the best exercises for the lower body that can be done using a stability ball include:

Wall Squats
Stationary Lunges
Inner Thigh Squeezes

Keep in mind that there are different variations to these exercises that will increase the difficulty and effectiveness regarding these workouts.

3 exercises for Abs and Legs that can be done on a stability ball

Using a stability ball is a great way to strengthen and tone the abdominal muscles and leg muscles.

Three of the best exercises that incorporate the use of the abdominal muscles as well as the leg muscles include:

The Ball Pass
Wall Squat with Leg Raise
Lunge With Twist

Stability Exercises for Women


Everyone can reap the benefits of incorporating a stability ball into an exercise program. However, here are a couple of points for women to consider that may help to make the decision easier.

Using a stability ball before, during and after pregnancy can strengthen and prepare muscles for the birthing process, assist in easing some of the symptoms experienced during the initial months of pregnancy, and help to regain a toned physique after giving birth.

When using a stability ball for toning and strengthening the muscles, it will not only help you look and feel your best, but the added benefit of flexibility will also help keep your joints as you get older.

Stability Workout Routine that Gets Real Results

A simple workout that can be done using a stability ball and that will incorporate several key areas of the body includes a knee push-up, an abdominal crunch, and a lunge. For each of these exercises, strive to do six repetitions in the beginning. If you cannot do six, do only as many as you can comfortably complete. Increase the repetitions when you have successfully reached your goal.

For the knee push-ups:

Kneel in front of the ball and position your hands on the ball so that they are approximately should width apart.
Slowly lower your chest until it reaches the surface of the ball; pause for a count of 3, and then use your arm to slowly raise yourself back up until you reach the starting position.

For abdominal crunches:

Lie down on your back with your arms by your sides.
Bend your knees at a 90 degree angle and rest them on the ball.
Raise your arms a few inches off of the floor with your palms facing down.
While contracting your abdominal muscles, reach forward so that your shoulder blades are off of the floor.
Briefly hold this position and then slowly return to your starting position.

For the lunges:

With your back facing the ball and your hands placed on your hips, carefully place one leg on the ball behind you.
Gently lower yourself so that your thigh is parallel to the floor, but be careful that your knee does not move beyond your toes.
Hold briefly and then slowly return to your starting position. Recommends Turbulence Training  - Quick Fat Burning Workouts

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Disclaimer - (It is best to consult with your doctor before beginning any exercise program.)

Common Stability Ball Questions and Answers

A stability ball is a large air-filled ball that is used in exercising. The ball may be used as a prop or bench. It may be incorporated into strength and cardio exercises. It is a versatile piece of equipment that is a great tool to have in your home gym. Here are some common questions people ask about stability balls.

1. How do I measure an inflated stability ball?

You stability ball should come with a measuring tape. Sometimes they have a hole in one end that you hook over the air plug area. You can hook it on there or simply just wrap it around the ball to take the measurement.

2. What size of stability ball should I buy?

Stability balls should be bought in the size that corresponds with your height. You should find this information on the package.

3. How to do seated stability ball squats?

Seated squats on the stability ball are not usually done. Typically squats with the ball are done by placing the ball between your back and a wall and squatting while using the ball to guide you and for stability.

4. How much air is needed to inflate stability ball?

The manufacturer's instructions should be followed when filling your stability ball. Typically, a measuring device is included to ensure you know how much air to put in the ball. You probably will need some type of air pump. Electric pumps usually work the best and are the easiest type of pump to use to inflate a stability ball.

5. How to do a stability ball leg curl?

Leg curls with the stability ball are done by lying on the floor with calves on the ball. You then use your legs to draw the ball towards you, bending your legs and then straightening the legs to push the ball out.
6. How to do crunches with a stability ball?

Crunches with the stability ball are done by lying on the ball and balancing to keep the ball stable while doing crunches. Crunches can also be done by resting the feet on the ball and holding the hips up while crunching. This is an advanced version of the ball crunch.

7. How do I know what size stability ball I need?

Look on the package. There are instructions for choosing a stability ball based on your height. The size is based on your height because the idea is to be able to sit on the ball with your feet flat on the ground and legs parallel to the ground. You should not have trouble reaching the ground or feel too big for the ball.

8. How to use a stability ball to help children?

Children find the stability ball to be a fun way to get exercise. They can be taught exercises or just allowed to play on the ball. It can also be used for therapy in special needs children to help with muscle strength and coordination.

9. What types of exercises can be done with the stability ball?

You can do almost any type of toning exercise on the stability ball. Common exercises are crunches, hamstring curls and pushups. It can also be used for cardio exercises.

10. What are stability ball curls?

Stability ball curls simply refer to hamstring curls or leg extensions that are done using the ball. The legs are put on the ball and the move is done by rolling the ball back and forth, using the hamstring muscles.

11. What is a bow sues stability ball?

A bow sues is actually spelled bosu and it is like a stability ball. It is half a ball that sits flat on the ground with the ball side up and used for exercises. Most exercises involve standing on the ball or leaning against it. This type of stability ball is actually more stable than the traditional stability ball because of he flat surface which ensures it does not roll away.

12. What is a mini stability ball?

A mini stability ball is a small version of a regular stability ball. Instead of sitting on it, the ball is used by holding it or leaning against it. This ball is generally used only for toning exercises. However, it could be thrown around or incorporated into some cardio routines.

13. What is right size stability ball for me?

The correct sized ball will be based on your height. 30cm balls are for those under 54 inches and 45cm balls are for those 54 to 60 inches.

Many of the common questions about choosing a stability ball can be answered on the packaging. Some of the answers here are things not addressed by packaging or by the inserts in the package. You can find all types of exercise information about using stability balls. These balls can be a great exercise tool that you can have a lot of fun with.


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