The best stable ball practice for your abs, back, arms and legs


Turn a ball into their total-body workout.


If you’ve ever played around with a steady ball, chances are you’re stuck in abs moves like crunches? Don’t sell this fun multitasking tool briefly though! With the help of proper stability ball exercises you can work on every big muscle in your body.

Yes, working with a stable ball is great for your core but it can help you improve flexibility, balance and coordination at all levels. It even makes your posture stiffer. While it may not produce as much authentic strength as dumbbells and kettlebells, that bouncy ball can certainly help you work your muscles patiently, or how long they can keep trying before they let go.

Even better, turn a bunch of challenging stability ball exercises into a circuit-style workout together and you’ll get that heart rate, boost your cardio fitness, and burn more calories.

If you need a break from weight, don’t have access to more equipment, or just want to try something new, you can include sustainability ball workouts in your fitness routine up to three times per week.

The bottom is a great place to move the stability ball. Put these together to create your own total body workout and embrace the burn.

Time: 15–30 minutes

Equipment: stability ball, workout mat

Good for: total-body

Instructions: Select four or eight exercises (one or two cores, upper-body, lower-body and back) from the list below. Perform as many reps of each exercise as possible in one minute. Then proceed to the next step, resting as needed. Once you have completed all four or eight movements, rest for one minute, then repeat twice more for a total of three rounds.



Teaser Toe Taps

How to: Start sitting on the mat with the force of stability, raising the hand to eye level and pointing the leg directly in front of you. Lift the right foot up from the mat to touch the bottom of the ball with the shoe. Repeat with the lower back and left foot. It is a representative.


Pike and Twist

How to: Start with the wing position with the right foot on the stability ball (right toe) and bend with the left foot with the left foot pointing to the mat inside the right calf and the left knee. Lift the hips in the air to create a “V” shape opposite to the body, and then rotate the left knee to the right hip to bring the left knee to the body. Draw the left knee below the left knee and return to the starting position. It is a representative.


Bear Plank Tuck

How to: Start with a stabilizing ball, shins at the point of the toes and a plank position with the feet. Engage the core and pull the knee forward below the knee while maintaining the level of the hips. Back to plank position. It is a representative.


Half Moon

How to: Start walking on the mat with the help of stairs and stability ball in hand. Raise your hands upwards, biceps with your ears. Take the stability ball to the left side of the mat by bending it at the waist without moving the lower part. Go back to the center and repeat on the right. It is a representative.


Stir the Pot

How to: Begin the position of the knee board with the forearm over the stability ball so that the body forms a straight line from head to toe. Keeping the rest of the body stationary, engage the abs and move them in a clockwise counterclockwise, allowing the ball of stability to move with them. It is a representative.


Upper Body

Kneeling Triceps Extension

How to: Start walking with the seat on the heel, stretching the ball and arms of stability in the lap so that the elbows and forearms rest on the ball. With the elbows in hand, bend the arms up to 90 degrees. This is your starting position. Stretch the arms straight and press on the balls, holding the triceps. Return to starting position. It is a representative.


Single-Arm Sphinx Press

How to: Start the position with the force of stability and the right hand shaking forward and place the left hand slightly outside the left shoulder or on the mat or floor. Level the hips and keep the ball steady, down on the left arm. Return to starting position. It is a representative.


Pec Squeeze

How to: Start by kneeling on the mat with the heel seat. With slightly bent arm, the force of the hug position in front of the chest with the help of hands and forearms. Hold the ball, hold for three seconds, then release. It is a representative.


Biceps Squeeze

How to: Start by kneeling on the mat with the heel seat. Hold the ball directly in front of the chest. Bend the elbows 90 degrees, bar the biceps and hold for three seconds. Then, go back to start positioning. It is a representative.


Shoulder Roll

How to: Start walking on the mat holding the heel seat with the stationary ball directly in front of the chest. Draw a circle along the shoulders and start pulling them forward towards the ears, back and down and back. It is a representative.


Lower Body

Hamstring Squeeze

How to: Start lying on your stomach with forehead rest, legs extended and a force of stability between the ankles and feet. Without moving the upper body, lower the legs together and engage the hamstrings to lift the feet and balls a few inches above the floor. Back to the beginning. It is a representative.



How to: Start lying on your back with arms out to the side, knees bent 90 degrees and feet on the ball of stability. Bring the hips off the floor and push the upper back and hands towards the mat until a straight line of the body is formed from the shoulders to the knees. Back to the beginning. It is a representative.


Hamstring Curl

How to: Lie on your back with arms outstretched on both sides, legs extended and legs resting on a stationary ball. Press on the upper back and arms to lift the hips off the mat. Then, engage the hamstrings and bend the knees to pull the heel towards the seat. Extend the legs. It is a representative.


Hip Thrust

How to: Start with the hands behind the head (elbows wide), pressing the stability ball on the back of the head, bend the legs and flatten the legs flat so that the hips move over the mat. Lean back towards the stability ball, press with the feet and take the glutes to lift the hips towards the ceiling until the th ruduti is parallel to the mat. Back to the beginning. It is a representative.




How to: Start by stretching the legs, arms straight (biceps with ears) and lying on the abdomen with the force of stability in the hands. The head and shoulders are above the floor. Do not move the body downwards, lift the chest from the ground up so that the arms and the ball of stability can also increase. Then, go back to the beginning. It is a representative.


Back Extension and Twist

How to: Begin lying down with the back of the head (elbows wide), the abdomen flat and the legs extended to the floor. Keep the neck neutral, keep the head, shoulders and chest up and rotate the torso to the left so that the right elbow pulls towards the mat. Reverse the movement to come back to start. Repeat the same procedure on the other side. It is a representative.



How to: Start lying on your stomach with the arms and legs extended and the stability ball between the legs. Lift the arms, shoulders and head as well as the legs together to rotate a few inches above the mat. This is your starting position. Lift the chest up and bend the right arm to pull the elbow towards the rib cage. Go back to the beginning and repeat on the left. It is a representative.


Opposite Limb Extension

How to: Start in the plank position with hips resting on the position ball. To keep the hips and shoulders stable, lift the right leg and left arm into the air. Go back to the beginning, then repeat with the opposite limbs. It is a representative.


Rolling Lat Pull

How to: Start walking behind the mat with the overhead seat extended to the heel and arm so that the hands rest on the ball of stability with each other’s faces. Engage in lots and pull the ball towards the body with the arms straight, at the same time bringing the hips to a high knee position. To go back to start the opposite movement is one representative of it.

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