The stability ball, also called fitness ball, physio ball and Swiss ball, is a large, round inflated ball that you can perform numerous exercises with. As its name implies, it is a tool to increase strength in stabilizer muscles as well as well as being effective at increasing muscular endurance and calorie burn. Juan Carlos Santana explains that he has seen clients improve their squatting and lunging ability by 50 percent from using the stability ball rather than free weights, because the stability ball provides gentle resisted extension and flexion of the spine. This allows for better postural control and core stabilization, also resulting in less injury when weight training.
Wall Squats
Wall squats are a good exercise for beginners because they teach correct form for a squat. Place the stability ball against a wall. Position the ball so it is at your lower back and lean against it. Your feet should be shoulder-width apart and far enough in front of you that you are relying on the ball to lean. Place your hands on your hips. Keep your upper body vertical and bend your knees to about 90 degrees, so you appear to be sitting in a chair and leaning against the ball. Slowly straighten your legs and stand back up. Repeat for 12 o 15 repetitions. For advanced users, try this exercise with one leg.
Lying Leg Lifts
Lie on your back and place the stability ball between your calves. Squeeze your legs together to hold the stability ball in place. Place your hands under your rear for lumbar support. Raise your legs with the ball up to vertical. At vertical, use your lower abdominals and lift your hips a few inches off the floor, keeping your legs completely vertical. Slowly lower the legs back down so the ball is a few inches from the floor, and repeat for 12 to 15 repetitions. This is a combination inner thigh and abdominals workout.
Lying Hamstring Curls
Lie on your back with the stability ball under your calves, so your legs are resting on top of the ball. Place your hands flat on the floor on either side of your body. Lift your hips so your weight is distributed between your upper back and lower legs. Slowly bend your knees and pull the ball toward your body, using your hamstrings. Slowly roll the ball back out until your legs are almost straight, but keep your hips off the ground. Repeat for 12 to 15 repetitions. This exercise targets the back of the legs, hamstrings and glutes. For a more advanced move, try it with one leg on the ball, the other leg vertical in the air.
Glute Bridge
Sit on the ball, and roll your body forward until your shoulders and head are resting on the ball, spine is neutral, and feet are flat on the floor. Lift your hips so they are in line with your shoulders and knees are bent 90 degrees, creating a flat bridge position. Place hands on hips. Slowly lower your hips towards the ground. Squeeze your glutes and raise your hips back up as high as they can go. Repeat for 12 to 15 repetitions. This exercise targets the glutes, quads and hamstrings.
Single-Leg Lunge
The single-leg lunge is an advanced move for those who are accustomed to using a stability ball, as it requires balance. Place a stability ball about 2 feet behind you. Lift your left leg back and place your left foot behind you on the stability ball, so you are balancing on your right leg. With hands on hips and upper body vertical, bend your right leg and lower into a single leg lunge, keeping your weight more on your heel. Lower only as far as you are comfortable. Squeeze your right quadriceps and glutes and push back up to stand. Repeat on each leg for 10 to 12 repetitions.
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