Stability ball exercises are not only designed to help tone and strengthen your abdominal muscles and improve your flexibility, but specific stability ball exercises can actually help you burn fat and build muscles.

Stability ball exercises target your core, which are your abdominals and back.   They help to improve balance and coordination as they target specific muscle groups, like the legs and chest.  These stability ball core exercises will force your body to use the smaller stabilizer muscles, as the larger muscle groups are targeted.

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Choosing a Stability Ball

Investing in the right stability ball is critical if the stability ball exercises are to be effective.  A stability ball is selected based on your height.   A quick way to judge if the ball is right for you is to sit on the top of the ball.  You should be able to sit on top of the ball with your knees and hips at a 90 degree angle.

Balls that are firmer actually increase the intensity of a workout.  If you are a beginner, consider a softer ball.  If you are more advanced, you may want to purchase a firmer ball. 

Stability Ball Exercises

The following are designed to help you burn fat, build muscles, strengthen your core, improve balance, and more.  If you choose to use weights with these stability ball exercises, then it is highly recommended that you use a spotter.   It is also advised that you contact a doctor before you try these stability ball exercises or before beginning any exercise routine. 

Stability Ball Exercises - Stationary Lunge

• Begin by putting the ball behind you.  Put your leg on the ball with your shin on top of the ball.  Your front leg should be as far out in front of your back leg as possible without losing balance.  Be sure your front foot is flat on the floor.
• Lower yourself by bending your front leg slowly until the top of your leg is parallel to the floor.  Keep your back leg firmly on the ball without moving.  Return to the starting position.  Do as many as you can handle.  Then switch legs.
• Do not allow your knee to extend past your toes to help minimize the risk of injury.

Stability Ball Exercises – Crunch, Reach, Pass 

• Lie on your back and face the ceiling.  Stretch your arms above your head with the ball in your hands.  Allow the ball to rest on the floor.
• Using your abs to control your motion, do a sit-up while keeping your arms straight.  While you are doing the sit-up, raise your legs.  Your arms and legs should come together at this point so you can pass the ball from your hands to your feet.  Lie back down to your original position; however, the ball should be at your feet.
• Keep doing this, except the next time you will pass the ball from your feet to your hands.  Keep switching with each repetition.

Stability Ball Exercises – Wall Squat

• During this entire exercise, always keep your head up and your eyes facing forward.  Put the ball against the wall.  While standing upright, lean your back against the ball.  Position your feet slightly out in front of you about shoulder width apart.
• Begin to lower yourself with a controlled motion until the top of your thighs are parallel to the floor.  Return to a standing position slowly by pressing your feet into the floor and pushing your body up.
• To increase intensity, hold dumbbells in each hand.  This extra weight will help you build muscle and burn more fat.

Stability Ball Exercises – Incline Dumbbell Press

• Squat down and lie back so the upper part of your back is on the exercise ball.  Hold dumbbells at the top of your chest.
• Extend your arms towards the ceiling directly above your chest.   Come back down to the original position and repeat.

Stability Ball Exercises – Shoulder Press

• Sit on the ball.  Hold dumbbells next to your ears with your palms facing away from your ears.
• Press the weights toward the ceiling, while keeping your hands and elbows aligned.  The weights will come together.  Then return the starting position.

These are just a few stability ball exercises you can do to improve your health, while also having some fun.

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