A stability ball gets its name from the unbalanced nature that your body is in when you are using it. Being that you are off balance, you are forced to contract your core muscles to stabilize your body. Stability ball training exercises can be done to work all of your major muscle groups. They can be performed with the ball by itself or with the addition of free weights. Perform 12 to 15 reps and three to four sets of the exercises.
Push-Ups
Push-ups are stability ball exercises that place a primary focus on your chest muscles, says the Perform Better website. To do these, place your lower shins on the ball and your hands on the floor slightly wider than shoulder-width apart. After lifting your hips up to form a straight back, lower your body down by bending your elbows. Once your chest is within a fist-width of the floor, push back up and repeat.
Pike Press
Pike presses are shoulder exercises that can be executed on the ball. To do these, come into the same upright position you would be in for a push-up. In a controlled motion, roll the ball in toward your head and lift your hips up in the air. When your arms and legs are straight and your body forms an angle, lower your head toward the floor by bending your elbows. Once your forehead is within a fist-width of the floor, push back up and repeat. Throughout the whole exercise, maintain a straight back and angled body.
Back Extensions
Back extensions are exercises that work the back. To do these, lie face-down on the ball with your hands on the sides of your head and your feet braced against a wall. Your hips should be just under the highest point on the ball. In a controlled movement, lower your upper body down over the ball, lift back up by contracting your lower back muscles and repeat.
Dips
Dips are exercises that work the triceps, which are found on the backs of the upper arms. To do these, place your heels on the ball and your hands shoulder-width apart on the edge of a workout bench. Your butt should be directly in front of the bench at this point. In a slow and controlled movement, lower your body down by bending your elbows. Once your upper arms parallel the floor, push back up and repeat.
Seated Hammer Curls
Seated hammer curls work your biceps, and they are done with dumbbells. To do these, sit upright on the ball with the weights held by the outsides of your thighs and your palms facing in. Once you have tightened your core, lift the weights up toward your shoulders. Squeeze your biceps forcefully, slowly lower the dumbbells back down and repeat. Maintain the same hand grip throughout the exercise.
Lunges
Lunges are executed with the help of a wall and a stability ball, says the Sports Injury Clinic website. To do these, pin the ball against the wall with your mid back and place your legs in a staggered stance with your right foot forward. While maintaining a tight core and straight back, lower your body toward the floor by bending your knees. Once your right thigh parallels the floor and your left knee is 1 inch above the floor, rise back up and repeat. Do a set of reps and repeat with your other leg forward.
About this Author
Kevin Rail has worked in the fitness industry since 2001 and has been writing since 2004. He has professional experience as a certified personal trainer, wellness coach, motivational engineer and freelance fitness writer. He currently writes a monthly column for Ron Jones High-Performance Health. Rail has a bachelor’s degree in sports management: fitness and wellness from California University of Pennsylvania.
