Stability Ball Workouts for Upper & Lower Body

Using an exercise ball can add new challenges and big benefits to your workouts. It helps with balance, builds core strength, and improves your stability. Since it makes your muscles work harder to keep you steady, it’s a great tool for strengthening the deeper muscles in your core. And because exercise balls are adaptable, they work for beginners and advanced users alike, and you can use them for various muscle groups. Here’s what you need to know to get the most out of your exercise ball, including picking the right one and exercises to start with.

When you add an exercise ball to your routine, you increase your balance, core strength, and overall stability. Exercise balls work by making you stabilize yourself during each movement, engaging deep core muscles that don’t always get activated in typical strength training. These are the muscles that support your posture and protect your spine.

Using an exercise ball is also a great way to bring variety to your workouts, since you can perform many different exercises on it, from strength training to stretching. It’s a versatile addition that keeps things fresh. And whether you’re just getting into fitness or are looking for an advanced challenge, exercise balls can meet you where you’re at, offering both simple and more intense exercises.

Choosing the correct size is key to getting the best results and staying safe. To pick the right ball, start with your height as a general guideline:

• 5'0" - 5'5": Choose a 55 cm ball.
• 5'6" - 6'0": Go for a 65 cm ball.
• 6'0" and up: A 75 cm ball is usually the right fit.

The correct size allows your knees to bend at a 90-degree angle when sitting on the ball. This positioning supports good posture and balance, which is especially important during exercises. Make sure to check the weight limit of the ball too—some balls are reinforced to hold more weight, which might be helpful if you’re using the ball with weights.

Another thing to consider is the specific exercises you plan to do. Some people find smaller balls easier for targeted exercises like core twists, while larger balls may provide better support for full-body movements.

Using an exercise ball for core exercises can help build strength in your abs, obliques, and lower back. Since the ball requires you to stabilize yourself, your core muscles work extra hard.

Sit on the exercise ball, then roll forward so your lower back rests on the ball. With your hands behind your head, lift your upper torso into a crunch, feeling the engagement in your core.

Place your forearms on the ball and extend your legs out behind you, forming a straight line from head to heels. This position strengthens the core as you hold still against the ball’s instability.

This one is intended for advanced users. Start in a plank position with your feet on the ball and your hands on the floor. Lift your hips toward the ceiling, rolling the ball toward your hands. This exercise is excellent for the abs and overall core strength.

Beyond just the core, the exercise ball can improve your overall balance and stability. This is because the ball’s unstable surface makes it harder to control your movements, forcing your muscles to engage more deeply. Here are a couple of moves that really emphasize balance:

Lie on your back with your heels on the ball. Lift your hips to form a straight line, then roll the ball toward you by bending your knees. This exercise strengthens your hamstrings and lower back and also improves balance.

Lie on your back, holding the ball above your head. Lift your legs and pass the ball from your hands to your feet, then lower both your arms and legs toward the floor. This move works your abs, legs, and shoulders, and the instability of the ball makes it especially challenging.

The exercise ball can also add intensity to upper-body exercises. Adding it into push-ups, presses, and raises works the muscles in your arms, chest, shoulders, and upper back while also engaging your core.

Place your feet on the ball and your hands on the floor. This move strengthens your chest, shoulders, and arms, while your core and legs stabilize your body.

Lie face down on the ball with your torso supported. Lift your arms up in three positions: straight up (I), slightly outward (Y), and wide out to the side (T). This exercise strengthens your shoulders and upper back, which improves posture and shoulder stability.

With your feet on the ball, do push-ups on the floor. The decline position works the upper chest and shoulders, and the ball’s instability adds a challenging twist.

Exercise balls can also add intensity to lower-body moves, strengthening your legs, glutes, and lower back. Here are a few to try:

Sit on the floor with your upper back against the ball, feet flat on the ground. Push through your heels to lift your hips until your body forms a straight line from your shoulders to knees. This exercise is excellent for your glutes and lower back.

Stand with the ball between your lower back and a wall. Slowly lower into a squat position, then push back up. This works your quads, glutes, and core while helping with balance.

Using an exercise ball in full-body workouts gives you the chance to work multiple muscles at once. Each move challenges your balance, core stability, and coordination, making these workouts more effective. For instance:

Hold dumbbells and squat with your back against the ball, then press the weights overhead as you stand. This engages your legs, glutes, arms, and shoulders.

Start in a plank with your feet on the ball, perform a push-up, then lift your hips into a pike. This exercise works your chest, shoulders, arms, and core all at once.

To get the best results and avoid injury, it’s important to use your exercise ball safely:

The ball should be firm but have some give. Too much or too little air can affect your balance.

Good posture and alignment protect your back and joints, especially with the ball’s instability. Take your time and don’t rush movements.

Avoid using momentum; slow, controlled movements are more effective and safer.

To get the most out of your exercise ball, avoid these common mistakes:

Make sure your knees bend at 90 degrees when you sit on the ball.

This can put strain on your back and reduce the benefits of the exercise.

Too much air makes the ball unstable; too little can reduce the effectiveness. Inflate it to a point where you can sit comfortably without sinking too far.

Moving too quickly can mean less muscle engagement and higher injury risk. Focus on controlled, deliberate movements for the best results.

Exercise balls are versatile tools that add a new challenge to your workouts. Use them to replace benches, engage your core, and add stability challenges to any routine. They’re perfect for yoga, Pilates, cardio, or strength training and help build functional strength that carries over to other activities.

To sum up, adding an exercise ball to your routine brings a lot of benefits - better balance, core strength, and stability. Whether you’re targeting specific muscle groups or doing full-body moves, exercise balls make every workout more challenging and effective. By focusing on good form, choosing the right size, and progressing at your own pace, you’ll enjoy all the benefits of exercise ball workouts and take your fitness to the next level.