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24 Most Effective Stability Ball Exercises To Enhance Your Body Shape

Some people call them stability balls, exercise balls, Swiss balls, or fitness balls. Whatever you call it, this piece of exercise equipment is undeniably helpful in targeting important group muscles like the back, core, arms, glutes, and hamstrings. So, go grab your stability ball and let’s have some fun doing cardio and strength exercises. Yes, you heard me. You can perform both cardio and strength exercises on this bouncy ball. However, before jumping on one, make sure it’s the right fit for you. Simply sit on the ball, if your knees and hips form a right angle, then you found the right one.

Here are the 24 most effective stability ball exercises for a stronger and shapelier you. First up, let’s emphasize some

core exercises.

1. Plank

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2. Plank to Pike

3. Pike it up!

4. Plank with Knee Stretches

Yes, that’s right. Even your knees need some good old stretching from time to time. Start in plank position, with the stability ball placed underneath the shins. The body is in a straight line from shoulders to ankles. Exhale. Round the spine and use your abs to roll the ball in towards the hands, shins staying on the top of the ball, knees bending in towards the chest, eyes gazing at the abdominals. Inhale. Roll the ball away from the hands, then back to plank position. Try to do 15 to 20 knee stretches.

5. High Plank Hip Extension

6. Leg Circles

7. Corkscrews

8. Leg Beats

9. Single Leg Teaser with a Twist

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10. Ab Roll to Back Extension

11. Boat Pose

Here are some exercises emphasizing the

upper body.

12. Military Press

13. Triceps Dumbbell Extensions

Don’t you just hate those flabby, lifeless arms? This exercise will target the triceps. It’s a great exercise for both men and women if they are trying to tone all three heads of the triceps. Full extension of the elbow is required for contraction of the triceps. Ensure that you get a full stretch at the bottom as well. Repeat as many times as you can.

14. Dumbbell Chest Fly

This is a great exercise for developing the inner and outer portion of the chest. It is performed on a ball to enhance range of motion of the exercise, but for those who aren’t experienced, they have to be careful so they don’t open too much and over stretch the shoulder and elbow joints. Repeat as many times as you can.

15. Arm Circles from a Plank

Drop down to a forearm plank on the ball, and gently rotate the ball in a circular motion in both directions using your arms while keeping your core tight and lifted. Coach Noelle says, “It’s a great way to engage the arms with the core.” Repeat 10 times for beginners, 15 to 20 times for advanced training.

16. Push-ups


17. Flat to Incline Dumbbell Press

Move over bench, stability balls are in! To do this exercise, lay down with your upper back on the ball, keeping your lower back and glutes unsupported. It’s the same position you would be in when doing a flat dumbbell press on a bench, except that your lower back is off the bench. Press the weights up from that position. Now, before you start to lower the weights you will drop your hips/glutes toward the floor, so that you are in the position of an incline dumbbell press.

Lower the weights slowly, under control, while staying in this inclined position. Once you’ve lowered the weights all the way down, you will bridge your hips back up so that you are in a flat dumbbell press position once again. Press them back up, then repeat the sequence. Aim for 10 to 20 reps with this exercise.

18. Back Crunch

Do you suffer from chronic back pain? Oh man, then this exercise is for you. Grab a stability ball, and let’s get to work. These are the same muscles we target and strengthen in all the Salabhasana variations. But when we use the ball, we kick it up several degrees. There’s no reason you need to deal with frequent back pain. Let’s start solving that for you right now. Do 8 to 10 reps per set.

These exercises emphasize your

lower body.

19. Jump Squats

This is a very intense and swift move. Holding the ball at your chest level, lower your body into a squat position. As you jump up, extend the ball from your chest as you straighten your arms. Pull the ball back to your chest-level as you return to a squat position. Repeat 10 times for beginners, 15 to 20 times for advanced training.

20. Hamstring and Glutes Bridge

The key to safe backbends is active legs. Use the stability ball to target your hamstrings and work your glutes (but don’t grip them!). If you’re working on scorpion poses, there’s no better way to find the contraction you need in the hamstrings to complete the pose. To begin, lie on your back and place the ball under your heels. Keep your arms flat on the ground as you do the bridge by lifting your hips towards the ceiling. Remember to use your legs and engage your glutes. For advanced training, raise one leg as you lift your hips to a bridge pose. Aim to do 15 to 20 bridges.

21. Supine Hip Extension with Knee Flexion

22. Crunch and Leg Curl

23. Prone Leg Raise

Lastly, a

cool down exercise

.

24. Legs Up The Ball

Hold the ball as you lay down on your back. Bend your knees up and rest your calves on top of the ball. Make sure the ball is nice and close to your butt. Stretch your arms out at your sides. Make sure that they are at a 45 degree angle with your palms facing up. Close your eyes and rest here for 5 to 15 minutes, being mindful of your breath. This is a great restorative pose when you need to get grounded, rejuvenate after a stressful day, or help to calm the nervous system.

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