You know that large, often brightly colored ball you see around the gym, that’s somewhere between knee and thigh height? That’s a stability, or Swiss, ball. You may also hear it referred to as a therapy ball, birth ball, balance ball, exercise ball, fitness ball or body ball… there’s lots of variants but for this article, we’re going with stability ball. The stability ball is an extremely versatile tool that is often underutilized. Including effective stability ball exercises in your workouts can enhance core function and test your balance. And if you need any more convincing, there’s plenty of research and information around the fact that improving your core stability can help reduce injury.
It’s amazing how many common exercises you can modify to include a stability ball – and make more difficult, too! We think a lot of people will be surprised at how many of these moves, like push-ups, mountain climbers, and glute bridges, are quite familiar. We think you’ll also be surprised at how much more difficult they can be on a stability ball!
Today’s 25-minute workout content focuses on a full-body burn that supports your overall strength and balance. For maximum results, see if you can push through the entire circuit of exercises before taking a break. But remember, when you’re performing stability ball exercises, proper form and posture is extremely important. Take special care when your balance is tested by these activities!
Stability Ball Workout
What you need: You don’t need any weights for this workout – just your bodyweight and the ball! If your feet slip at any point, grab a yoga mat – you might also want a yoga mat for extra cushion during the exercises that require you to lie on the floor.
Time: 25 minutes
Recommended Intensity: We recommend performing 12 repetitions of exercise in a set. Perform all the exercises in order before taking a break, then repeat, with a 60 second rest in between the first round and second round. If you’re a stability ball beginner, feel free to adapt this workout to your own fitness level. If you need to take a pause in between sets, no worries. Practice makes perfect, and after a few weeks, you’ll be amazed at how your balance improves!
Here’s a tip on making stability ball exercises a little easier: put the ball up against a wall. How much of the wall you use is up to you – you can either have the ball just touching the wall, or you can have a few inches of its surface making contact. The wall gives the ball some support, and prevents it from rolling every which way, but still includes a stability challenge for you! As always, check in with your doctor about any health conditions you might have and corresponding information you need to know before trying a new workout.