Stability Ball Exercise Favorites

The stability ball – one of my favorite pieces of exercise equipment. Although, I guess, I probably have quite a few “favorites”…

In our family though, we like anything that’s a ball. Football, baseball, basketball – bring it on. Our youngest son’s first word was ball – and his second was football.

It can be used even when you’re not “exercising.” No joke, it acted as my desk chair in my classroom… The ability to bounce just a bit helps those who need to fidget and it works your core and improves your posture all at the same time! Perfect!

When purchasing a ball, understand that they do come in different sizes. MOST people will need the 65cm ball. If you are shorter than 5’4″, go with the 55cm option; Taller than 5’11”, choose the 75cm one.  Basically, you want to be able to sit on the ball so that your thighs are parallel to the ground.

Here are some of my favorite ways to incorporate a stability ball into your workout:

Wall Ball Squats

With stability ball behind your mid back and feet slightly wider than hips, brace core and squat, keeping knees behind toes and chest lifted.

Hamstring Ball Pull-Ins

Lying on floor with lower legs on ball, squeeze glutes to lift hips. Keeping hips lifted and square, roll ball in towards body then return with control.

Back Extensions

Ball under hips (feet against wall for extra support if needed). Fingertips by temples, chin tucked. Squeeze glutes to lift upper body only until you have a straight spine (careful not to hyperextend back).

Plank Ball Pull-Ins

Hands under shoulders, core braced, ball under shins. Pull knees in towards chest, lifting hips slightly. Return slowly with control.

Try some of these stability ball exercise favorites and let me know what you think!