Stability Ball Circuit Workout

A total-body circuit workout you can do anywhere, using a stability ball and a pair of dumbbells.

Hi friends! How’s the morning going?? Hope you’re having a great day so far!

We’re off to the beach -it’s EXTRA gorgeous outside!- and spending the afternoon getting some Tucson stuff packed + Liv’s back to school goodies together. She requested a ladybug backpack… thank goodness for Amazon.

Today, I have an all-new stability ball workout for you!

Stability ball circuit workout total body

(Outfit: c/o Fabletics, Shoes: New Balance)

The stability ball is one of my favorite workout tools. It adds some balance challenge to many traditional exercises, and is a fun way to get different muscles (especially those deep core stabilizers) guessing. It’s also one of my favorite chairs. I’ll often sit on my stability ball to keep my core awake and engaged while I type away. 

Here is the workout, which includes some of my very favorite stability ball compound movements:

Stability ball total body circuit workout 

Tips and form cues:

Push-up and pike: keep in mind that the closer the ball is to your ankles, the more challenging this exercise is going to be. Make sure that your hands are wide and you’re pressing through your entire hand. As you bend your elbows, lower your chest towards the floor. Your elbows should go slightly back. Exhale and squeeze your chest to rise, so you’re in a plank position. Inhale, and as you exhale, lift your hips up towards the ceiling, keeping your legs as straight as possible. If the pike is too much, do a knee tuck instead. Bend your knees to bring them towards your chest, then extend back out to a plank position.

Booty V raise: this is one of my all-time favorite moves! The ball will be on your low stomach; put it where it feels comfortable. Press your hands into the floor, and step your feet apart, so your legs make a “v” shape. Take an inhale, and as you exhale, squeeze your glutes to lift your legs off the floor and bring your heels towards each other. As you lower down, feet are wide (back in that “V” shape).

Dumbbell Y’s and T’s: for this one, the ball will be in the same spot as your V raise. Use a light to moderate set of dumbbells. Take an inhale, and then as you exhale, keep your arms almost straight (slight bend at the elbow) and the weights up in line with your torso, making a “Y” shape. Lower down as you inhale, then exhale to bring them out (so your arms are perpendicular to your toroso; a “T” shape), and lower down. 

Alphabet plank: place your forearms on the ball and step your feet back, so you’re in a plank position. Keep your hips down in line with your torso and your neck long. Start the timer and begin to “draw” the alphabet with the ball. See how far you can get in 30 seconds 😉 If you need to take a break, lower your knees to the floor, take a deep breath, and pop back up when you’re ready.

Hamstring curl and chest press: hold a pair of moderate to heavy dumbbells, and lie onto your back, placing your feet on top of the ball. Bring your arms to a 90-degree angle, and squeeze your glutes to lift your hips off the floor, with legs as straight as possible. Inhale, and then exhale to bend your knees in towards your booty, as you chest press the weights up, squeezing your chest. Inhale to lower to weights, and extend your legs. Keep your hips lifted the entire time. 

Single leg squat to lateral lunge: stand about 3-ft in front of the stability ball and place one foot back on the ball. (Stand close to a wall if you need to for balance.) Sink into a lunge position, making sure your torso stays upright and your front knee remains stacked over your front ankle. As you rise, straighten the back leg, and pivot your torso to perform a lateral lunge. Complete all of your reps on one side before switching to the other side. 

Full sit-up: start lying in a supine position with your feet on the ball. Keep your legs as straight as possible. Bring your arms overhead, take an exhale, and as you exhale, engage your transverse abdominis (deep core muscles) and keep your belly pulled in as you complete a sit-up.  

Complete all of the exercises in a circuit, moving quickly from one exercise to the next. This circuit can be completed up to 3 times total. As always, honor your body and talk with a doctor before making any fitness changes.

Workout1 11

Please let me know what you think! What’s your favorite stability ball exercise?



More stability ball workouts:

 Stability ball strength workout

 Stability ball workout video

Hard core stability ball workout video

Focus On: Stability Ball exercises

20 things to do with a stability ball


Photos: Arielle Levy

Location: Point Loma Sports Club 

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  1. Allison on August 31, 2016 at 6:39 pm

    I love doing “deadbugs” with a stability ball….really great core workout!

  2. Kate @KateMovingForward on August 31, 2016 at 6:41 pm

    Rollout on the ball or crunch on the ball!

  3. Amanda L on August 31, 2016 at 6:46 pm

    Hamstring Curls!

  4. Jessica H on August 31, 2016 at 6:46 pm

    I love the booty V raise and hamstring curls. They burn ever time! Thanks for the giveaway, I could really use a face mask after all of this summer sun and sunscreen!

  5. Stephanie B. on August 31, 2016 at 6:47 pm

    I like hamstring curls! I even think they’re kind of fun haha. I also sit on a stability ball at work sometimes – need to do that more often.

  6. Lindsay on August 31, 2016 at 6:50 pm

    I follow you on snap chat..i love push ups on a stability ball!

  7. Chelsey on August 31, 2016 at 6:53 pm

    Hamstring curls followed immediately by glute bridges with your feet so on the ball. Burns so good.

  8. Katie on August 31, 2016 at 6:55 pm

    Hamstring curls! Works your backside so good!

  9. Beth on August 31, 2016 at 6:58 pm

    Chest presses FTW!

  10. Sam on August 31, 2016 at 6:59 pm

    My favorite stability ball exercise is ball passes!

  11. Cora on August 31, 2016 at 7:00 pm

    Push up to pike, because I feel like a bad a$$

  12. Amber conger on August 31, 2016 at 7:02 pm

    Hamstring curls! They hurt so good

  13. Crystal on August 31, 2016 at 7:06 pm

    Booty V Raise! I did it for the first time last week for PBB!

  14. Adrienne Barrett on August 31, 2016 at 7:13 pm

    My fave is the dumbbell chest fly!

  15. Barbara G on August 31, 2016 at 7:23 pm

    YAY! I finally am able to access the comments section! (It wouldn’t work from my iphone.)

    Anyway, my favorite is stability ball bridges. I learned it in physical therapy when I “graduated” from beginner bridges to having my legs rest on the top of a stability ball when doing the bridges.

    I told my physical therapist, “OMG!” That meant “Oh, my glutes!”

  16. India on August 31, 2016 at 7:27 pm

    My favorite is the pull in the ball with your feet one – burns those hamstrings so good.

  17. Debbie on August 31, 2016 at 7:33 pm

    One of my favorite stability ball moves are stability ball roll ins. It REALLY works my core.
    I love the varieties you shared, I haven’t seen some of them and am excited to try them!
    I love using my stability ball, it is so versatile!

  18. Sharon on August 31, 2016 at 7:41 pm

    Definitely the hamstring curl. They hurt so good!

  19. Lisa on August 31, 2016 at 7:44 pm

    Hamstring curls!

  20. masala girl on August 31, 2016 at 7:54 pm

    i love this workout! my favorite stability ball exercise is the hip roll outs 🙂

  21. Shellie on August 31, 2016 at 8:01 pm

    Hamstring curls!

  22. Anna on August 31, 2016 at 8:15 pm

    Hamstring curls!

  23. Katy on August 31, 2016 at 8:16 pm

    Crunches are my fav go to on the ball!

  24. Shannon Crenshaw Rhoads on August 31, 2016 at 8:16 pm

    I love doing ab work with the ball! These are great suggestions!

  25. Rachelle on August 31, 2016 at 8:19 pm

    All of these moves look so hard! I love doing the push up to plank to get my arms and abs on fire.

  26. Kim N on August 31, 2016 at 8:35 pm

    Such a love hate relationship with the ball. My fav is The overhead pass to your leg move – whatever it is. I drop the ball all the time but boy does it work the core!

  27. Angela on August 31, 2016 at 8:48 pm

    Plank or ab crunch on the ball!!

  28. Janna on August 31, 2016 at 8:52 pm

    I love doing push ups with the stability ball!

  29. Hillary on August 31, 2016 at 9:05 pm

    Push ups with the stability ball are killer!

  30. Nour on August 31, 2016 at 9:07 pm


  31. Katie on August 31, 2016 at 9:24 pm

    I love doing crunches, and using it as a chair at work!

  32. Nikki Fahey on August 31, 2016 at 9:26 pm

    I love pikes. I have been doing them for years! thanks:) good workout

  33. Ashley on August 31, 2016 at 9:26 pm

    Love the hamstring curls with the chest press. I E joy completing multiple moves in a set!

  34. Heather on August 31, 2016 at 9:27 pm

    I am new to stability ball workouts, but I LOVE stretching! Thanks for this great workout.

  35. Erin on August 31, 2016 at 10:23 pm

    My fave stability ball exercise is the stability ball teaser. I lay on my back, hold the ball over my head and pull up to a table top position. Then I bring it to the left and right sides.

  36. Elissa Phillips on August 31, 2016 at 11:00 pm

    Pilates on the ball!! I also laboured on it, lol

  37. Lorna on September 1, 2016 at 1:45 am

    Hamstring curls!

  38. Jen on September 1, 2016 at 3:09 am

    My favorite, or should I say the move that makes me feel like I’m getting a great workout is a one arm chest press while lifting the opposite leg….this move requires a lot of balance and focus….so not the easiest move but so effective.

  39. Keri on September 1, 2016 at 3:48 am

    Definitely pikes! I feel it in my core like no other.

  40. Emily Dalen on September 1, 2016 at 3:58 am

    Hamstring curl or push ups

  41. Mary on September 1, 2016 at 4:30 am

    I love to hate that ball! Lol. My favorite is hamstring curls or reverse crunches while holding ball with knees!

  42. Amanda on September 1, 2016 at 4:41 am

    Ab work, especially push up to pike. It’s also great for stretching after a tough workout.

  43. Helen on September 1, 2016 at 4:50 am

    I like to do bridges on the stability ball 🙂

  44. Kim on September 1, 2016 at 4:55 am

    The new to me V up booty!

  45. Erika S. on September 1, 2016 at 5:11 am

    I love doing the pike on the stability ball…I never thought to combo it with the pushup…that’s an awesome tip!!

  46. Whitney on September 1, 2016 at 5:23 am


  47. Dyanna on September 1, 2016 at 6:22 am

    Pikes! They’re my favorite

  48. Laurie O on September 1, 2016 at 6:30 am

    I’m a huge fan of the hamstring curl (back on floor, feet extended on ball, roll ball towards booty). Super effective!

  49. Bridget on September 1, 2016 at 6:43 am

    Not exactly an exercise but my favorite use of the stability ball was to help get labor going!!

  50. Jennifer L. on September 1, 2016 at 7:23 am

    Back extensions on the stability ball burn so good! One of my favorites!

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