Focus On: Stability Balls
We’ve already talked about medicine balls and resistance bands, so today I thought it would be fun to focus on another gym staple: stability balls.
They look so nice and innocent, huh?
Not only are they inexpensive and easy to find, but you can get in a killer total-body workout, particularly challenging your core, using one of these things.
So what is a stability ball aka balance ball, fitness ball, Swiss ball, birth ball (!), physioball and sports ball?
It’s a large elastic ball, filled with air, and the size can vary (more on that in a second). The major benefit of using a ball is that it challenges core muscles to keep your body stabilized, and is a great way to add extra resistance to exercises without being too heavy. Many people use stability balls in lieu of desk chairs to challenge their back and abdominals, and the ball can also be used in the labor process. The ball can be used to modify traditional strength training moves and also as a stretching tool (arching your back over a stability ball to stretch your abs is one of the most glorious feelings ever).
Does size matter?
For the most part, yes. The most common sizes are 55, 65 and 75cm, and here is a general sizing chart*:
4’11” to 5’3”: 55cm
5’4” to 5’10”: 65cm
5’11” and up: 75cm
What are some exercises I can do with an exercise ball?
Here are some of my favorites for a total-body workout. As always, check with a doc before making any fitness changes, honor your body and your injuries.
If you’d like to complete these moves as a circuit, try for 2-3 total sets of 12-15 reps for each exercise.
Chest, triceps, shoulders: Push-ups
Tip: the closer the ball is to your thighs, the easier the exercise will be. Want to challenge yourself? Add in a pike. Push-up, pike, push-up, pike. Whew!
Back: Back extension
More challenging: add a gentle twist at the top of the motion. Hands are on your head (like you’re doing a crunch), come up and twist to one side. Lower and repeat.
Biceps: Preacher curl
Hamstrings: Hamstring curl. My all-time favorite stability ball exercise
Abs: Ball pass
Don’t speed through this exercise- take long deep breaths and count and you raise the ball and lower it.
Oblique twist:
Quads: Split squat
Tip: Watch your front knee and make sure it doesn’t extend past your toes. Need help with balance? Hold onto a wall, weight training bench or ballet bar.
Calves: Wall calf raise
Fire it up: Add weights (like pic above), or try one leg at a time
How often do you use stability balls in your training? It’s an excellent tool to have in your home gym to add in a couple of workout moves (or bounce around for fun), whenever you’d like.
Want one of your own?
Leave a comment with your favorite stability ball exercise, and a lucky reader will win a Go Fit stability ball in their preferred size. (You’ll need a hand pump or something to pump it up- a local gym will do this for you, too)
I’ll announce the winner around midnight EST tonight.
[This giveaway was sponsored by Bella. She’s so generous]
xoxo
Gina
345 Comments
Leave a Comment
This site uses Akismet to reduce spam. Learn how your comment data is processed.
woo! jack knives on the bll are my fave! thanks bell 🙂
*ball….
my favorite exercise with stability balls is ab tucks + twists!
I love using stability balls for any core exercises, especially the ‘dead bug’
oooh I absolutely love stability balls! they give one of the best workouts for your entire core without having to resort to tedious (and sometimes harmful…) crunches. and the possibilities are endless 🙂
PS my friend uses her ball also to make her baby fall asleep! she gently bounces on it for a few minutes, works like a charm 😉
I love the single leg squat on the stabilty ball..i enjoy the way it challenges me and keeps me focused on one leg at a time..i could go on with other exercises with my ball but thats my all time fave <3
My favorite stability ball exercise is planking! http://www.strongshape.com/images/stability-ball-plank.jpg
It just kills my core. My training introduce me to a bosu/stability ball plank once. I have yet to been able to master it! But that is my ultimate goal 🙂
I like using the stability ball for an work. Way more fun than regular ol’ crunches!*
Core exercises are great on the stability ball — love doing roll-ups or crunches with it.
I love stability balls for ab exercises…I always feel like the exercises are more fun on the stability ball too!
I love my stability ball. I use it for a lot of my core work and love doing push-ups with it.
Stability ball’s force me to not speed through the exercises. Therefore, I love doing reverse crunches with them or any abdominal/oblique exercise. The stability ball helps me to focus on the exercise and not rush through it.
Oh man, Swiss Ball workouts are some of my favorites! I always feel like I work my core really hard. I would say my favorite move with the Swiss Ball are pikes and jackknifes for abs!
I love using it to twist and stretch!
Oh man. We had to do those hamstring curls in class one day! They are my fave but SO hard!
My all time favorite stability ball exercise is the Supline Incline oblique curl. This is one of the best exercises for the abs!
I’m all about the core workouts.
I love doing core exercises with the stability ball!!
SB lock out… feet on a 20″ box (or so) hands on the ball, hold for a minute or two or as long as you can!
I love the stability ball for ab workouts!
I sit at a desk all day long! I would love to be able to use the stability ball as a “chair”! Thanks for the great review!
Great giveaway Gina! I could totally use a new stability ball because I just discovered a hole in mine. 🙁 My favourite moves on it are stability ball roll-outs and jacknifes. Both hit the abs really well!
I struggle doing core work. I feel like the ball would help me 100%!
And, how can you not love the generosity of Bella 🙂
I have recently rediscovered my love for the stability ball since getting a stress fracture in my foot – my favorite exercise are push-ups and pikes!
I love doing anything core related with a stability ball! Also love doing pushups with it!
My favorite moves on a stability ball are any and all ab moves…i have yet to try this video by blogilates http://www.youtube.com/watch?feature=player_embedded&v=_mOj7W0_WxE because I do not have a ball..everyone has said it is a killer workout with the ball and I hope to soon try it.
stability balls are great fore core work! My sister popped my stability ball so I could definitely use a new one!
I love using the ball for hamstring curls. Best exercise ever!
I was just playing around with a stability ball one day when I arched my back over it like you mentioned – it really is a glorious feeling and I think it’s so relaxing and even stress-relieving!
I love using the stability ball for my abs, nothing hurts as good as a stability ball!
Other than bouncing my 7mo for what seems like hours? (you’ll find out about that soon enough) I like stability push ups.
I love doing a pushup with my feet on the ball, then roll the ball into a tuck. I don’t know what it;s called, and I don’t know if you posted a video, I can’t see them at work 🙂
Thanks for this! I have really wanted to incorporate the ball more. I got one for birthing that my husband now uses as an extra seat in his studio sometimes. So when he’s not using it it’s just hanging around the house so I’m glad to have some exercises to do on it besides crunches and wall push ups.
My favorite exercise with the ball is the wall squat. My ball is undersized though — it was a hand-me-down.
Pushups for sure!! I have a super weak upper body and I love working my arms and feeling them get stronger.
Thanks Bella!! 😉
I love doing tucks and pikes on the stability ball. Another great one is to do crunches on the floor while squeezing the ball between your legs to work the inner thighs!
Weighted oblique twist!
I LOVE me some stability ball exercises, especially if it’s for your core/abs (nothing else works for me like a crunch on an exercise ball does!). And how cute and generous of you Bella! Maybe you should give my dog a few pointers 🙂
I love using the stability ball to do core exercises. I also like standing against the wall with the ball behind me and doing squats.
i have no idea what the move is called, but it’s like a glute bridge, with you laying back on the ground, with one heel on the ball (bent knee) and the other leg sticking straight up into the air, and then you push your pelvis into the ceiling. it rocks my hamstrings into noodles every time, i wish i knew the name of it! i also love the classic wall squat.
I have a love/hate relationship with jackknife on the ball.
I love to do core exercises with the stability ball and to just lay on my back and stretch on it.
I like to do squats against a wall. The ball makes sure I keep good form so that my knees aren’t going over my toes.
Favourite, really I won’t use this word to describe it… toughest, the one that gives result… perhaps is more appropriate! 🙂 I “like” plank with my forearm placed on the ball, I “like” the hamstring curls, I “like” jumping seated on the ball (for abs) and I “like” the ball pass which just make the whole body sore… I mean moving!
I like to do reverse crunches using a stability ball. Makes my abs burn!
I like doing any core exercise on a ball plus it’s super funny to watch my dog play with it she jumps around and tries to pounce on it.
I use a stability ball for almost all my ab work, but I love just squeezing the ball with my arms extended in front of me!
I like putting my feet up on the stability ball to make my tricep dips more challenging! 🙂
I do all my ab work with the stability ball! love it!
Well how sweet of Bella! I used to use stability balls a lot when I had my gym membership (before dance season started up). My favorite exercise on it would be between the good old fashioned crunch (so much more effective with a stability ball!) and doing a plank with my forearms resting on the stability ball and I would move the ball to “create letters” by rolling on the ball while holding my plank (things like HALLOWEEN during october boot camp or KEEP IT UP). Definitely helped my core strength and a great motivation tool!
Like you, I looove stretching my back with a stability ball. Now, though, I want one for labor!