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
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My favorite is the normal crunch on the ball, however, a pushup is a close second!
Hip rolls on the ball
My fave stability ball exercise is the ball exchange! I remembering read in the Abs Diet for Women that this is one of the best moves to do for your abs, so it’s almost always a part of my gym routine.
I like using stability balls for plank. Killer!
My favorite move is where you lie on your back with your legs on the ball, then you lift your hips and roll the ball under your booty – extend and repeat. It’s a good one!
My favorite stability ball exercise is the oblique twist. I think it’s the easiest, most effective way to work those waist muscles! I’m 21 weeks along pregnant and really wishing I could do some exercising on a stability ball right about now.
Thank you for being so generous with your giveaway, Bella!
I like doing crunches on the ball
I love to use my ball for pushups, but my kids love to use it more.
My fave is the Ab Pike. Really challenges all parts of your abs- especially the lower abs where we ladies tend to get the “pooch”. (Size for me would be 65. Fingers crossed!)
Hi Gina! My favorite is the hamstring curl. It was one of the exercises I had to do for physical therapy after I had knee surgery-I hated it at the time but it worked wonders on getting strength back in my legs 🙂
My favorite stability ball exercise is the ball pass. I really love how it works my abs!
I do abs classes at my gym twice a week and love all of the ball moves we do. My fave is the oblique twist, our trainer calls it the ‘James Bond’ move lol 🙂 He also has us balance on 2 balls, that is pretty cool and would probably be my fave if I could ever stay on it without having to touch the floor!
Push ups are my favorite!
So many to choose from! I love training with a stability ball. My fave are stability ball pikes with roll back. Kills my abs every time!
My favorite stability ball exercise is probably the plank on a stability ball. Talk about kicking your regular planks up a notch! It’s definitely more of a challenge for me!
I love the stability ball ab exercise!!!
My favorite exercise on the ball are ” jackknives” where you put your shins on the ball and start in plank position then roll the ball towards you.
I like to lay back on it and do chest presses !
Love to work my abs with the ball! I used to tear it up with stability balls when I had the (free) college rec center… now, I can’t afford the gym, so having one of these at home would be amazing.
My fav is with your body basically in push up position, with your feet on the ball and you pull your knees it. Works awesome!
yay for giveaways 🙂
I love to do Planks while on the stability ball!
Hamstring curls!
Definitely the knee tucks!!
Hi Gina,
I couldn’t find your email address anywhere on your blog! Maybe because I’m viewing it on my phone? So I’m resorting to a comment….
I was actually just wondering: what kind of dog is Bella?? She’s just so darn cute!!
Thanks!
Shes a maltipoo 🙂
Xoxo
My favorite is doing push ups on the ball! Its so much harder than a regular push up for me but the challenge makes it so rewarding!
My favourite move is the hamstring curl. You introduced me to it a few weeks ago through your Summer Shape Up 2011 Week 1 workout that I now do at least once a week – Love it!! Thanks 🙂
My current fav is the ball pass!
I like prone jacknife you start in a pushup position and bring your knees to your chest
My favourite is hamstring curls!
I love doing mountain climbers on the stability ball, I ALWAYS feel it in my abs!
I like to do ab exercises on the stability ball. The ball is easier on your back and more comfortable then doing ab work on the floor!
I like to do push ups using a stability ball!
I use mine has my computer chair!
I usually use it for pushups/situps, but am in need of my own non-gym ball for birth! I am due 3 weeks after you. We’re almost done!!!!
I love the stability ball to work my abs without straining my back.
I love stability ball push-ups, but I’ve missed them since I left my gym a few months ago. For the most part, I’m happy working out at home, but there are definitely a few things from the gym that I miss… stability balls being pretty high on that list!
i think i’ve only used a stability ball once or twice to do leg raises and crunches. would love to have one of my own, though! 🙂
I love doing pushups and ab work with the ball but wall squats are a super close second! I would LOVE one to sit on at work.
i love doing the back extension and just the typical crunch!
My fave is doing a chest fly with the ball under my upper back and having to support my lower half while doing the exercise after a few sets your legs and butt start to feel it too!
I love oblique twists! And just sitting on one at the desk sounds like a great idea (:
I love to hate the hamstring curl! But I think my favorite is in plank position with my feet on the ball and bending my knees / rolling the ball forward for a great ab workout – not even sure what that exercise is called!
My favorite use is sitting on my ball to do lateral shoulder raises and other various arm exercises. It challenges my arms, abs, and back. The ba was also great to sit on and lean against the wall during labor with my children! I was so happy to see you are goin to use one–I really helped me relax my hips. My son is now almost 5 so a new ball would be great!
i love back extensions on a stability ball!
I had a roommate who gave me a stability ball a few years ago and although it is made for someone a few inches shorter than me, I love it! I am always excited to learn new ways to use it and l just want to say thank you for sharing these exercises.
Currently, my favorite exercise using the stability ball is push ups!!!
Tracey
I like using stability balls to do crunches and push ups.
Stability ball ab excercise! I started with this and my abs had NEVER felt more of a workout. After doing that I now have moved up to using a medicine ball, 6lbs, to continue the burn.
I think my favorite exercise with a stability ball has to be crunches – but I love push ups too! I would love to have one to use other than the sweaty one that’s too big for my little 5’1″ self at the gym!
I love oblique twists using the ball. It always leaves me with the “it hurts so good” feeling the next day!
I haven’t done too many stability ball exercises, but I’d like to try more! Right now, my favorite exercise on the ball is a basic crunch.