If you’re looking for a fat-burning, muscle-toning workout you can do with a stability ball, look no further. These moves show that you don’t need a lot of fancy equipment to get your body in tip-top shape. All you need is a stability ball (also called an exercise ball or a Swiss ball) and a willingness to sweat. Try these moves today and notice the difference tomorrow.
At the gym, use a workout bench. At home, use a sturdy table or chair. Sit on the chair or bench with your hands on the edge. Point your fingers forward, and place your ankles on top of a stability ball. Raise your hips up off the bench by straightening your arms. Bend your elbows, lower your body, then straighten them again, so you return to the position you started in. Do this 15 times.
Stability Ball Pushup
Lie facedown with your abs on an exercise ball. Walk your hands forward on the floor until the ball is under your thighs. Bend your elbows and pull your navel in toward your spine. Lower your upper body toward the floor, hold for three seconds, and then push up. Your elbows should be straight but not locked. Keep your head and spine in a straight line and keep your abs engaged. Start with five reps and work your way up to 15.
Squat and Reach
Hold the ball in front of you, bend your knees, and start with a straight back and arms parallel to the floor. Your knees should not extend beyond your feet. Tighten your abs. From your squat, rotate your trunk to reach the ball toward your left. Take three deep breaths as you hold the squat. Return to the starting position. Repeat on the right. This exercise can be varied by changing the position of the ball: try holding it high toward the sky and then low toward the ground as you twist your torso. Start with five reps and work up to 15.
Shoulder and Glute Bridge
Lie on your back with your calves and heels on top of the ball. Your feet should be a few inches apart on the ball, ankles flexed slightly. Use your ab muscles to press your lower back toward the floor. Keep your arms by your sides, palms on the floor. Exhale, keep the abdominals engaged, and lift your hips off the floor. Press your lower legs and heels farther into the ball as you rise. Press up until your torso and legs are in a straight line. Don’t push your hips so high that your back arches. Inhale and lower yourself back to the starting position.
Hand-to-Foot Ball Pass
Lie on your back with your legs extended straight in front of you on the floor. Hold the ball in both hands with your arms extended straight overhead. Raise your arms and legs toward each other, lifting your head and shoulders. When your hands and feet are both straight up in the air, transfer the ball from your hands to your feet. Lower your arms and legs back to the floor. Repeat, this time transferring the ball from your feet to your hands. Do five to eight reps.
Superman Ball Lifts
Lie facedown with the exercise ball held between your feet. Engage your abs and extend your arms straight out in front of you. Inhale, squeeze the ball, and lift your knees, arms and chest off the floor. Hold for 10 counts. Slowly release back to the floor. Do 10 reps, working up to 2 sets.
Prone Stability Ball Triceps Kickbacks
Lie facedown with your chest on top of the ball and a dumbbell in each hand. Palms should be facing one another and feet should be slightly wider than hip-width apart. Engage your core and keep your spine neutral as you bend your elbows until your upper arms and torso are parallel and your weights are alongside the stability ball. Keeping your arms close to your body, extend your elbows fully without moving your upper arms. Draw the dumbbells toward your feet, palms still facing each other. Reverse the movement, bending your elbows back to starting position. Do 12 to 15 reps.
Start with your feet on top of the ball and your upper body fully extended in a push-up position. Tighten your abs and hold your upper body steady as you pull the ball into your chest with your lower abs. Keep your back flat throughout the movement. Hold for one count and roll back to the starting position. Aim for 15 reps.