ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Stability Ball Workout Routine-Incorporate these Stability Ball Exercises into your Workouts for Next Level Results

Updated on May 17, 2019
MosLadder profile image

Dedicated self-development student. Fascinated with researching and discovering the best ways to supercharge our lives!

Add stability ball exercises to your workouts and discover untapped strength!
Add stability ball exercises to your workouts and discover untapped strength! | Source

The stability ball workout is no joke. As a way of incorporating every fiber of active muscle into an exercise, there is little that compares. For developing a super strong, stable core, there is no comparison.

A stability ball, also known as an exercise ball or Swiss ball, is an inexpensive but valuable addition to any gym. It even has practical applications in a hardcore powerlifting gym, and can help any athlete improve core strength.

Try doing free weight exercises on a ball a couple times a week and you are sure to see your strength, balance and agility improve rapidly.

Start out slow with these movements until you are strong enough to do the advanced stability ball exercises. Now let's get started!

Dumbbell chest press on stability ball.
Dumbbell chest press on stability ball. | Source

Stability Ball Upper Body Exercises


You can do just about any upper body pushing exercise (and some pulling as well) on an inflatable exercise ball, but dumbbells work the best, and starting off with a lighter weight than normal is wise.

Try doing these classics on a stability ball:


  • Dumbbell Presses: With your upper back resting on the ball and your pelvis level and activated, press up in a controlled motion and lower slowly. Imagine the ball is now your bench. Don't let your hips sag and don't let the ball bounce your weights around!
  • Dumbbell Flyes: A great chest exercise that should be done under perfect control on a Swiss ball.
  • Shoulder Press: To do these, start with your dumbbells at shoulder level with your arms bent. Sit up straight, strongly engage your core muscles, and press straight up in a slight backward arc. Return to the start slowly and repeat.


Doing these exercises on the stability ball teaches you greater control, how to properly engage your core, even when you're not on a ball, and is a fun way to mix things up.

TIPS:

  • Use spotters to hand the dumbbells to you when the weights get heavier.
  • The shoulders and upper torso should be on the ball, while the hips and legs are in a strong, activated bench press position.


Stability Ball Pullovers

Dumbbell/Barbell Pullovers

Straight arm pullovers are an excellent chest exercise, that also work the lats, and to a lesser extent, the shoulders and triceps.

Done on the stability ball? You guessed it, a serious core workout.

To do dumbbell pullover, use a single dumbbell or weighted medicine ball(or a short barbell or EZ-curl bar) and hold it under the flat of the weight on one side.

Start with the upper body on the ball, the hips level and the legs on the floor, and the dumbbell (or barbell) raised above your chest. Arms should be straight throughout the movement.

This can also be done with a cable pulley and a straight bar attachment. See the video below for a demonstration.

Russian Twists on Exercise Ball

Russian twists on an exercise ball are a great ab exercise.
Russian twists on an exercise ball are a great ab exercise. | Source

Dumbbell Russian Twists

It looks simple, but performing Russian Twists with weight on a stability ball is quite a challenge.

How to Russian Twist

With the upper body on the ball, the hips up and the entire core engaged, start with the dumbbell in both hands with the arms extended over the chest. Keep your eyes on the weight as you lower it first to one side and then to the other.

Done properly, this swiss ball exercise engages the rectus abdominis, internal and external obliques, the transverse abdominis and other muscle groups of the upper body to a lesser extent.

Shoulder Exercises on the Stability Ball

The reverse flye stability ball exercise is a great way to work the rear deltoids, and to a lesser extent, the muscles of the upper back (rhomboids, trapezius.)

To hit all three heads of the shoulder, as well as the muscles of the rotator cuff, try a round of TYW with a pair of light dumbbells.

'T' for laterals straight out to the side.

'Y' for bringing the arms straight up into a Y formation.

'W' for the shape made when the dumbbells are raised straight up with the elbows bent.


Shoulder Flyes on the Stability Ball

Source
Now imagine you're holding dumbbells.
Now imagine you're holding dumbbells. | Source

Stability Ball Core Exercises

The whole idea behind using a stability ball is to increase the use of stabilizer muscles throughout the body, and in particular your entire core musculature.

So whether you are doing presses, flyes, lunges or pushups, your core is engaged.

That said, specific stability ball core exercises can be an intense challenge. Here are a few to start with. Scale to your ability.


  • Elbow Plank: Place elbows on the midpoint of the ball, feet all the way back as for a pushup. Tighten everything, especially your stomach, keep your back flat and don't hunch your shoulders. Hold for 10 seconds, increase time as you get better.
  • Elbow Plank with Extension (Rollout): Same as elbow plank, now slowly extend your arms in front of you and back to flexed. If you're feeling strong, try holding for a few seconds in extension. If this is too hard, start from your knees.
  • Elbow Plank with Lateral Rotation: Same as elbow plank, now slight shift of your elbows to the left and right, keeping the body straight. Too much and you'll roll out. A slight shift to each side is enough.
  • Push Up Plank: Balance your hands evenly on the ball in a pushup position, legs and arms extended. Hold this for as long as you can. If this is too hard, try bending the knees slightly, keeping your back level.
  • Push Up Plank with Rollout: Same as push up plank, but with a slight bend in the elbows, move your arms forward and back. Just past the shoulder line and back to starting. Back flat, no hunching the shoulders. Again, bend the knees if necessary.

Once you get strong in these exercises, you can get more creative with your stability ball ab exercises. How about caterpillar walking across a room by placing your feet on the ball and repeatedly bring your knees up to your chest, then walking out with your hands? Your core will be exhausted, and that's not all.

Elbow plank on the stability ball.
Elbow plank on the stability ball. | Source

How to Choose the Right Size Stability Ball for You

To get the best use out of your ball, here is a rough guideline for choosing the right size ball for your height:

4' 6"-5'/45cm ball

5'-5'5"/ 55 cm ball

5'6"-6' 2"/ 65 cm ball

6' 2" inches or taller, try a 75 cm ball

If you're still unsure which size to get. Squat to parallel against a wall, and measure the distance to the floor. At full inflation, a 65 cm ball is 26" tall, a 55cm ball is 22" tall.

Another great stability ball core exercise.
Another great stability ball core exercise. | Source
DYNAPRO Exercise Ball - 2,000 lbs Stability Ball - Professional Grade - Anti Burst Exercise Equipment for Home, Balance, Gym, Core Strength, Yoga, Fitness, Desk Chairs (Black, 55 Centimeters)
DYNAPRO Exercise Ball - 2,000 lbs Stability Ball - Professional Grade - Anti Burst Exercise Equipment for Home, Balance, Gym, Core Strength, Yoga, Fitness, Desk Chairs (Black, 55 Centimeters)

As described in this article, exercise balls, or Swiss balls, or as we prefer to use here, 'stability balls' are like giant playground balls with endless health benefits!

There are endless exercises you can do with them, and they are comfortable to sit on when not being used for their intended purpose.

There are so many balls on the market that it's hard to choose a good brand. Fortunately, there's Amazon with their endless choices and plentiful reviews. And Dynapro was also confirmed by other good sources to be a quality choice.

While you can always pay less, it's important to buy quality. A stability ball that won't hold air is literally trash, after all. Be sure to choose a color that compliments the space it's in. Once you have it inflated, you won't want to sit on anything else!

 

Comments

    0 of 8192 characters used
    Post Comment
    • MosLadder profile imageAUTHOR

      Chris Montgomery 

      7 years ago from Irvine, CA

      Thanks C-Bless!

    • C-Bless profile image

      C-Bless 

      7 years ago from Canada

      Good info to use (I have a ball). Thank you for sharing...

    working

    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, hubpages.com uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at: https://hubpages.com/privacy-policy#gdpr

    Show Details
    Necessary
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the googleapis.com or gstatic.com domains, for performance and efficiency reasons. (Privacy Policy)
    Features
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Marketing
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Statistics
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)
    ClickscoThis is a data management platform studying reader behavior (Privacy Policy)