Examples Of Stability Ball Exercises

Once primarily a rehabilitative tool employed by physical therapists, the stability ball has become a well-used piece of fitness equipment. It was invented by an Italian toymaker in 1963, but didn't become popular in America until the mid 1990s, when physical therapists and personal trainers alike used them with their clients. Stability balls are versatile pieces of equipment that add an element of instability to traditional strength exercises and help facilitate deeper stretching.

Wall Squat

Adding the stability ball to a squat requires you to engage your abdominals in an effort to stay balanced. The ball also helps you go deeper into the squat once you've developed a certain level of strength. Perform the squat by placing the ball against the wall at the same height as your lower back. Rest your back into the ball, keeping your shoulders over your hips and walk your feet out slightly. Tighten your abdominals and lower yourself into a squat. Hold the squat for five to 10 seconds, stand back up and repeat the exercise. Your knees shouldn't go past your toes, so you may have to reposition your feet after your first squat.

Floor Pushup

As challenging as pushups can be, the stability ball adds a whole new dimension of difficulty. Lie prone on the ball with your hands on the floor in front of you. Engage your abdominals and walk your hands out until the ball is under your legs. Performing pushups with the ball under your thighs is easier than if the ball is under your shins or feet, because it's farther from your core. Keep your hands directly under your shoulders and your back straight. Lower your chest toward the floor, retaining the integrity of your lower back and abdominals. Push yourself back up and repeat. Make it more challenging by moving slowly and with total control.

Roll Away

The "roll away" engages upper, lower and interior transverse abdominals. Put a mat on the floor to cushion your knees, and kneel with the ball in front of you. Place your elbows on top of the ball with your palms together. Engage your abdominals and your gluteus muscles as you roll the ball away from you, taking your body from upright to angled. Hold the position for five to 10 seconds, if you can, before rolling back to the starting position. Roll it further out for an increased challenge. The instability of the ball makes this a shaky exercise until you've developed enough strength to control the movement from start to finish.

Hamstring Lift

The hamstring lift targets your hamstrings and engages your lower back, hips, calves and quadriceps. Lie on your back with the ball under your feet. Use a mat to help cushion your shoulders and neck. Make sure your arms are relaxed at your sides and your palms are face-down. Keep the back of your neck long and your chest open. Rest your heels and the lower half of your calves on the top of the ball. Pull your abdominals tight and squeeze your gluteus muscles to help your hamstrings lift your hips off the floor and press them toward the ceiling. Push your heels into the ball, but keep your feet relaxed. Hold the position for five to 10 seconds before returning to the starting position.