Stability balls, also called physio or exercise balls, were tools for physical rehabilitation before making their way into mainstream fitness. Now they are often used for abdominal exercises, such as crunches and planks. The instability of the exercise ball causes you to activate your core muscles to maintain a position on the ball. A stability ball is great for core work, but you also can use the ball for a full-body workout.
Chest, Triceps and Shoulder Workout
A stability ball can replace a traditional weight bench. Position your head and shoulders on the ball with your feet flat on the floor and you can do many chest and triceps exercises. Start by warming up the chest with push-ups on the ball. Position your feet on the ball and your hands on the floor. For beginners, place your thigh on the ball. After the warm-up, perform two sets of dumbbell chest presses. Grab a lighter weight and finish with a set of chest flyes. Moving to the triceps, do some skull crushers using the ball as a bench. For the shoulders, sit on the stability ball and complete two sets of seated overhead shoulder presses.
Back and Biceps Workout
Warm up your back with a light set of dumbbell rows. Position yourself with your hips pressed into the ball and your chest off the ball. Anchor your feet against a wall so you don't slide. Hang your arms straight down and do a set of rows. Using heavier weight, perform a set of one-arm rows. Get into a lunge position with your left leg forward. Place your left hand on the stability ball for balance. Complete the rows for your right side, then switch sides. The stability ball will act as a preacher bench for your bicep work. Kneel in front of the ball with a dumbbell in your right hand. Rest your right arm on the front edge of the ball. Perform a set of curls from this position.
Leg and Ab Workout
Squats with a stability ball ensures proper body alignment during the exercise. Put a stability ball against the wall. Lean against the ball, pressing your lower back into it. Step forward with both feet. As you squat, the ball will roll up and down the wall, supporting your back. Start with just body weight and gradually work up to a heavy working set of six to eight reps, holding dumbbells. For your hamstrings, do a set of stability ball leg curls. Lie on the ground on your back and place your feet on the ball. Lift your hips off the floor. Pull the ball in toward your buttocks. Your knees should point to the ceiling. Keep your hips lifted throughout the exercise. For a more advanced exercise, do one-leg hamstring curls. Finish the workout with some ab work. Start with a set of crunches on the ball to work the rectus abdominis. For your obliques, sit on the floor and hold the ball in both hands. Bend your knees and set your heels on the floor. Lean your torso back to about a 45-degree angle with the floor. Twist side to side, almost touching the ball on the floor next to your legs.
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