6 Stability Ball Exercises: How to Use a Stability Ball

A stability ball (also known as a Swiss ball, balance ball, or fitness ball) is a common piece of exercise equipment. It is a large, round, inflatable ball that is typically knee- or waist-height. You can use a stability ball for bodyweight workouts to support your lower back, hip flexors, and core muscles during a variety of exercises. Use a stability ball to perform upper-body and lower-body exercises that target major muscle groups throughout the body, including the glutes, hamstrings, quads, obliques, biceps, triceps, pecs, abdominal muscles, and back muscles.

Along with dumbbells, kettlebells, and resistance bands, stability balls are a convenient piece of home workout equipment useful for a wide range of fitness levels. Stability balls are made from a wide range of pliable materials, such as plastic or PVC. Some models boast anti-burst and anti-slip capabilities.

There is no difference between a stability ball and an exercise ball. In fact, stability balls go by a lot of other names, including Swiss ball, balance ball, fitness ball, yoga ball, pilates ball, Bosu ball, physio ball, and birthing ball. However, stability balls and medicine balls are quite different. Medicine balls are solid, weighted balls used for strength training. Stability balls are soft, inflatable balls used for balance training.

Some people choose a stability ball chair in place of a regular office chair with the hopes of building core strength while working at their desks. However, sitting on an unstable surface for hours on end can cause low-back pain and increase your risk of injury. Though many models boast non-slip and burst-resistant capabilities, they’re not foolproof. Choose an ergonomic desk chair to avoid lower-back pain and reduce the risk of injuring yourself at work.

Before using a stability ball for a full-body workout, consider these tips for how to properly use a stability ball.

1. 1. Choose the right size stability ball. Choosing a properly sized stability ball will help reduce your risk of injury and make sure your entire body is supported throughout your stability ball workout. If you’re shorter than 5’5”, choose a ball that is 55 centimeters wide. If you’re 5’6” or taller, choose a 65-centimeter ball. If you’re taller than 6’0”, a 75-centimeter ball is the right size for you. Stability balls will often indicate their weight capacity as well.
2. 2. Use the right amount of air. Your stability ball should be firm and bouncy, but not overinflated. It should give slightly when you sit on it. If your ball is hard, let out some air to slightly deflate it. If it is too soft, use a hand pump, foot pump, or manual air pump to slightly inflate it.
3. 3. Exercise in a wide-open area. Give yourself plenty of space to move around while using a stability ball. Some exercises will call for you to roll out the entire length of your body, so make sure your space can accommodate your size.
4. 4. Sit squarely on top of the ball at a 90-degree angle. Proper posture is crucial when using a stability ball. Sit on top of the ball with your upper body in a straight line and your knees bent at a 90-degree angle. Your feet should be shoulder-width apart and rest firmly on the floor. Spread your feet wider if you need more stability.

Consider some of the best stability ball exercises to practice as part of your workout routine.

1. 1. Stability ball hamstring curl: Lie on the floor on your back. Place your arms at your sides with your palms facing down toward the floor. Place both of your feet together on top of the ball so that your toes are pointing toward the ceiling, and lift your hips. Keep your back and legs in a straight line, your hips elevated, and your shoulder blades pressed firmly into the floor. Squeeze your glutes and abs to roll the ball toward your buttocks; the soles of your feet will be in contact with the ball. Roll the ball back to the starting position. Repeat for your desired number of reps.
2. 2. Stability ball squat: Place the stability ball up against a wall. Firmly press it to the wall with the ball between the wall and your lower back. Place your feet hip-width apart, press your hands together, and squat toward the ground, letting the stability ball roll along your back as you do. Press back up into the starting position and repeat for your desired number of reps.
3. 3. Stability ball single-leg glute raise: Lie on the floor on your back. Place your arms at your sides with your palms facing the floor for support. Bend your right leg at a 90-degree angle with the heel of your right foot on top of the ball. Stretch your left leg high towards the ceiling. Squeeze your glutes and hamstrings, pressing down into the heel of your right foot, to slightly lift your body up off the floor. Slowly lower back down to the starting position. After finishing your desired number of reps, switch sides and repeat the exercise with your left foot.
4. 4. Stability ball V-up: Get into the starting position by lying on the floor on your back. Place the stability ball between your feet. Squeeze the ball with your feet and lift it in the air while simultaneously crunching your abs and reaching upward with your arms. Grab the stability ball with both hands and slowly lower back down to the starting position. Alternate passing the ball between your hands and feet for your desired number of reps.
5. 5. Balance push-up: Get into a push-up position or high-plank position with the stability ball placed underneath your shins. Bend your elbows and lower your chest toward the ground. Push back up to the starting position to complete the range of motion. Use slow, controlled movements and lower your knees to the ground if you need more support.
6. 6. Stability ball rollout: Kneel behind the stability ball. Place your forearms on top of the ball and fully extend your legs so your knees are off of the floor. Roll forward until your triceps are on top of the ball. Roll back to the starting position and repeat for your desired number of reps.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

In order to see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

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