The stability ball is extremely adjustable equipment that is often underutilized. Including the ball in your workouts can improve core function and test your balance. Workout on stability ball supports your overall strength and balance. Stability balls are one of the common equipment just at about any gym. Stability balls are inexpensive, light in weight, easy to move, and need enough space. Stability ball is awesome for challenging balance and core stability.
After completing your warm-up, do these exercises without taking a break from one to next exercise. Complete the circuit 3-4 reps. Perform the full circuit one to three times total upon for four successive weeks for best results. Let’s get started!
Stability Ball Split Squat
Position yourself about 2 feet away from the stability ball (it will differ based on your height), and face away from it. With all your weight in your RIGHT foot, reach your LEFT foot behind you and carefully place your foot on the ball. Keeping the weight in your front foot, lower into a lunge position. You shouldn’t have any weight in the back leg; it should just balance on the ball. Press through the front heel to straighten the leg to standing. Repeat for 15-20 repetitions without taking the back leg off the ball. Repeat on the other side.
Stability Ball Squat
Place the ball against a wall and position yourself so that the ball is in the small of your lower back. Walk your feet slightly forward and just wider than shoulder-width apart. Place your hands on your hips (or hold dumbbells if you’re more advanced) and lower into a squat, keeping the weight in your heels. Your thighs should be at least parallel to the floor with a 90-degree bend in your knees. Press through the heels and engage the glutes and hamstrings to come back up to standing. Repeat for 15-20 repetitions.
Hamstring Curl
Lay on your back on a mat, place the ball under your calves and keep your legs glued together. Engage your abs and squeeze your glutes as you lift your hips off the ground into a plank position. Keep your hips steady and dig your heels into the ball to engage your hamstrings. Curl the ball into your hips using your hamstrings, and then extend your legs back out and repeat 15-20 repetitions without lowering your hips.
Stability Ball Tuck
Bring yourself back into a plank position on the stability ball. Making sure to keep your shoulders steady over your hands, use your lower abs to pull your knees in towards your chest. Extend your legs back straight, making sure not to lower the hips too much, and repeat for 15-20 repetitions.
Stability Ball Push-Up
Kneel behind your stability ball and lay your stomach over the ball. Walk your hands forward until you come into a plank position with the ball under your shins and your shoulders directly over your hands. Lower down and perform a push-up. Repeat for 15-20 repetitions.
Stability Ball Crunch
Have a seat on the stability ball and walk your feet forward a foot or so to roll yourself out. The ball should be in the small of your back. Bring your hands behind your head and your thighs parallel to the floor. Keeping the ball steady, lift your chest up into a crunch, engaging your entire core, and lower back down, and slightly extending back over the ball to stretch out your abdominals. Repeat for 15-20 repetitions.
