Everyone is looking for a great workout for their abs. The ball tuck with a twist is a great way to work every section of your abs! You are crunching, balancing and twisting and really getting to feel the burn. Start kneeling next to the ball. Roll out onto the ball until your shins are Read More…
This exercise is a great warmup for the spine. Stand with feet shoulder width apart. Hold the ball in front of you. Twist side to side keeping the hips facing forward. Want more Stability Ball Exercises?
Working the waist, this move is based off of the traditional bicycle ab exercise. Start on your back with the ball in between the lower legs. Place the hands behind the head, not clasped, and crunch to the right side. Return to the center and crunch left. Do 10 to each side. Want more Stability Read More…
Working the butt, inner and outer thighs – the scissor exercise is simple and effective! Let’s get to it! Start kneeling behind the ball. Place the stomach on the ball and roll out until your hands are on the ground and your legs are in the air. Start with the legs together and then take Read More…
Working the back means more than just toning the muscles to look good. You also benefit with improved posture and less neck and lower back pain as the muscles are strengthened. What are you waiting for? This get started! Start kneeling behind the ball with light dumbbells placed on each side of the ball. Lay Read More…
Work the arms and back with the stability ball version of the bent over row. Start standing behind the ball with a dumbbell in the left hand. Lean over and place the right hand on the ball, squeeze the stomach and keep the neck neutral. Start with the left hand straight down and then bring Read More…
Toning the back of the arms can be difficult but using the resistance band, you can tone in no time! Start by sitting on the ball. Hold the resistance band with your right hand and place it behind the head. Use the left hand to grab the band further down. Now extend the right hand. Read More…
This twisting warmup is great to get the body warm and the heart pumping as you prepare for your workout! Stand tall holding the ball. Slowly twist side to side, warming up the spine. Twist faster and further each time. Keep the shoulders down and ball and the hips silent. Want more Stability Ball Exercises?
This stretch focuses on the calves which is great for walkers, runners, hikers, AND women who wear heels! Start sitting on the ball. Place the hands on the knees and dig the heels into the ball. Bring your body forward on the ball and try to flex your toes to feel the stretch. Hold. Breathe. Read More…
This squat gives the butt and thighs a workout to help you rock your favorite jeans! Stand tall behind the ball. Place the left foot on the ball and roll the ball away from you. Bend the right leg and squat. Squeeze the stomach and keep the upper body tall. Want more Stability Ball Exercises?
This small movement works the lower back and hips strengthening them and improving their flexibility. Start sitting on the ball. Move your hips to the right. Then back. To the left and then front. Make a complete circle with your hips making sure to keep the upper body still. Do several going one way and Read More…
This side crunch is working those to shrink your waist by strengthening the obliques. Start kneeling next to the ball. Lean the right side on the ball and place your feet either on a wall or against a set of dumbbells. Crunch with hands behind the head. Do 10 on each side. Want more Stability Read More…
This move is TOUGH! It is an advanced roll out move and requires those abs to be at their best so you stay balanced on the ball. Start kneeling behind the ball ready to rollout. Roll out until your feet are on the ball. Bring the knee to chest and then out to the side Read More…
This leg exercise looks similar to the ab knee tuck, however, this one is focused on the legs instead of the abs. Start standing in front of the ball. Place the feet on the ball keeping the knees bent and arms on the floor. Extend the legs, allowing the hips to raise. Tuck the knees Read More…
This is the weighted side crunch and it does just what is says – it targets the sides of your waist. Start sitting on the ball either against a wall or set up dumbbells to create a place for your feet. Lay on your side and grab a medicine ball. Now crunch up and down Read More…
This is such a simple stretch but it feel soooo good, especially after an intense workout or a long day! Stand tall holding the ball. Extend the ball up over the head and arch the back slightly. Feel a nice stretch Breathe. Hold. Want more Stability Ball Exercises?
This is one of the many ways to do a side plank on the exercise ball. This one challenges arms a bit more than some since it is balancing on the ball! Start kneeling next to the ball. Place the right forearm on the ball and extend the legs. Lift the hips, squeeze the stomach Read More…
This is an excellent, simple arm and shoulder warmup exercise. It gets the blood pumping and preps the muscles for an upper body workout. Stand tall with the ball in front of you. Extend the arms out holding the ball on the sides. Spin the ball and rotate the arms like you’re using a giant Read More…
This is an excellent stretch for runner because it focuses on the shoulders, chest and hips. Start kneeling behind the ball, hands on the ball. Extend the left leg out behind you until your right foot touches your left thigh. Push the ball forward until the head, neck and hips are in a straight line. Read More…
This is an advanced exercise that while abrupt really works the abs and arms. Start kneeling behind the ball. Get in to a plank position with hands on the ball and body in a straight line. Now lift the arms and land on the ball on your forearms. Hold for 2 counts and then reset Read More…
This is advanced move working the chest, shoulder and core! Grab a dumbbell, the ball and let’s get to it! Start sitting on the ball holding a dumbbell. Walk the legs out until your head and shoulders are on the ball. Weight in the right hand, bring it to the right for a chest press. Read More…
This is a training exercise! We do several moves that you start sitting and then roll down the ball to do the exercise, many times while holding weights. This move is just that rolling motion so you can be confident before moving on to more advanced moves. Start sitting on the ball. Start walking your Read More…
This is a training exercise! We do several moves that you start sitting and then roll down the ball to do the exercise and hold the position, many times while holding weights. This move is focusing on holding that bridge position so you can be confident before moving on to more advanced moves. Start sitting Read More…
This is a small shoulder exercise that doesn’t require heavy weights to see results! Let’s get started! Start sitting on the ball holding light dumbbells. Bring the arms up to the shoulder height, the elbows at 90 degrees. Lift the weights toward your ears, bring back down slow and controlled. Want more Stability Ball Exercises?
This is a great warmup exercise for the full body because EVERY muscle group is participating. Start standing tall, holding the ball and feet shoulder width apart. Circle the ball up and overhead, down to the other side and then do a small squat as you bring the ball across the body. Do 5 circles Read More…
This is a great to work your bicep curls using a ball and resistance band so no weights are required! Start by sitting on the ball. Place the center of the resistance band under your feet. Sit tall and curl. If the band is too loose, gather the extra on the ground. Keep the shoulders Read More…
This is a great stretch to do after your workout. It stretches the legs, arms and torso. Start sitting on the ball. Bend at the hips and twist to the right side reaching the left hand to the right foot. Hold. Breathe. Bring it back to the center and switch sides. Want more Stability Ball Read More…
This is a great little warmup that gets you comfortable on the ball and gets the lower body moving! Start sitting on the ball. Jump the feet from side to side. Want more Stability Ball Exercises?
This is a great example of an isometric exercise which means muscle contraction with no movement. The arms, shoulders, neck and back are all engaged in this exercise. Start kneeling behind the ball with light dumbbells placed on each side of the ball. Lay stomach on the ball, keeping shoulders and head in a straight Read More…
This is a challenging upper body exercise that focuses on arms, shoulders, back and ab muscles! Start sitting on the ball holding weights. Roll out until the head and shoulders are on the ball. Bring the right arm up and the left arm down to your side. Bring the top arm straight up and the Read More…
This hip flexor stretch is great for anyone that sits a lot because it helps keep the muscles from getting tight which can lead to knee or back pain. Start standing next to the ball. Now sit on the side of the ball lunging the left leg back and bringing the right leg forward. Deepen Read More…
This exercise works the shoulders and arms without putting too much pressure on the elbow and of course, your back and abs are getting a workout as well! Start sitting on the ball holding the weights. Bend the elbows and pull them into the waist. Lift the elbows to shoulder height, keeping them bent. Bring Read More…
This exercise works the hip flexors and lower abs which is great news for athletes and anyone carrying that spare tire! Start kneeling behind the ball. Get in to a plank position with hands on the ball and body in a straight line. Keeping your balance by engaging your stomach and butt, bring one knee Read More…
This exercise pushes your upper body and your balance to the limit! Ready for the challenge and the sexy shoulders that will soon follow? Well, let’s go! Start kneeling behind the ball with light dumbbells placed on each side of the ball. Lay stomach on the ball, grab the weights and lift with left arm Read More…
This exercise is the hip raise its is a great to help lift and firm that butt! Start sitting on the ball. Roll out until the shoulders and head are on the ball. Drop the butt and lift the right leg. Now lift the hips and squeeze the butt. Hold for a breath and come Read More…
This exercise is excellent for strengthening the abs, specifically the obliques and working the lower body – let’s get started! Start lying on the ground with feet on the ball. Extend the legs and lift the hips to create a straight line with the body. Twist your torso and hips to each side, moving the Read More…
This exercise focuses on that booty! Your back, butt, hips and abs are all working to tone your tight end. Start kneeling behind the ball. Lay stomach on the ball and place hands in front. Press the left knee into the ball. Once the left leg is situated, lift the right leg so it’s even Read More…
This ab exercise really challenges the obliques but also engages the other ab, back and butt muscles for stability. Start sitting on the ball either against a wall or set up dumbbells to create a place for your feet. Put the right leg forward and the left leg back. Lean back on the right hip Read More…
The side crunch really puts the focus on the sides of the waist so let’s get to it! Start kneeling next to the ball. Bring the right leg out to the side and lean the left side of the body onto the ball. Hands behind head and crunch. Do 10 to each side. Want more Read More…
The shoulder rotation doesn’t take big weights to see big results. Using light weights and proper form, this is an excellent arm sculpting move! Start kneeling next to the ball with light dumbbells placed on each side of the ball. Lay stomach on the ball, grab the weights and lift, bending the elbows and keeping Read More…
The quads can be difficult to stretch but this move targets the whole top of the thigh and the hip flexors get a nice stretch as well. Start sitting on the ball. Bend the right leg and then roll forward. Feel a nice stretch in the quad. Hold. Breathe. Roll back and bend the left Read More…
The lower abs can be hard to engage but this move does just that! Start lying on your back, legs up at 90 degrees and the ball in between your legs. Keeping the hips on the floor, circle the legs to the right and then to the left. Scoop the belly button into the spine Read More…
The ball isn’t necessary for this calf stretch but its nice to have something to lean into and can even enhance the stretch. Start standing holding the ball. Bring the right leg back into a lunge. Adjust the toe and move slightly forward or backward to feel the stretch in the calf. You can keep the Read More…
Taking the side crunch up a notch, this move engages all of the abs and the butt to keep you balance and make the twisting motion! Start kneeling next to the ball. Lean the right side on the ball and place your feet either on a wall or against a set of dumbbells. Crunch with Read More…
It’s another booty blasting move! Just like you are swimming, these little leg kicks will tone that butt! Start kneeling behind the ball. Place the stomach on the ball and roll out until your hands are on the ground and your legs are in the air. Now flutter the legs as if you are swimming, Read More…
Instead of crunching up, this ab move has you leaning back – it’s always nice to do something new and different! Start sitting on the ball either against a wall or set up dumbbells to create a place for your feet. Now recline a little bit and twist to the right side. Do 10 and Read More…
In this exercise we are adding intensity to the plank! Start kneeling behind the ball. Roll out until your feet are on the ball. Lift one leg, hold. Bring it down and switch sides. Want more Stability Ball Exercises?
If you want to feel the burn all around your middle, then you need to do this around the world crunch! Start sitting on the ball. Roll out until the back is on the ball. Crunch to the right, bring it center and then to the left. Back to center and down. Now go in Read More…
For shapely shoulders, grab a set of dumbbells and do this arm exercise! Start by sitting on the ball holding the dumbbells. Lower the arms to the side of the body. Now lift the arms until they are at shoulder height. Bring the weights back down slow and controlled. Want more Stability Ball Exercises?
Feel the back and ab muscles engage as you do this arm raise exercise. Start by sitting on the ball holding the dumbbells. Lower the arms to the side of the body and now lift them in a V shape toward the shoulders. Bring the weights back down slow and controlled. Want more Stability Ball Read More…
Another move to improve your posture and balance! Squeeze that stomach to stabilize yourself and work those abs! Start sitting on the ball. Twist your torso to the right and lift the right knee. Hold. Breathe. Bring it back to the center and switch sides. Do 10 to each side. Want more Stability Ball Exercises?
This advanced and tricky move literally challenges every muscle in your body! Remember practice makes perfect and you can always use a wall or a partner to help you keep your balance in the beginning. Start standing behind the ball. Place the hands on the ball and then the knees. Work at keeping your balance. Read More…
Sound effects are optional for this lower body exercise – the frog jump! Make sure to keep the weight in the heels and chest up tall so you can stay balanced and take control of these squats. It’s amazing how much you’ll feel your arms working by just lifting the stability ball! Start with legs Read More…
Not every ball move has to bean intense workout. This is a great warm up or cool down stretch for your back and abs. Start lying on the ground and place the feet over the ball. Arms out to the side. Scoop in the stomach. Now roll to the right. Back to center and then Read More…
The log roll or ball twist is just another of many ab exercises you can do on the ball. No crunches required. Start next to the ball and prepare to roll out onto it. lace your body on the ball and use your hands to walk yourself away from the ball while keeping your balance. Read More…
This is a great beginner exercise to train you on ball awareness and stability. Learning this move will prepare you for more advanced stability ball moves. Start sitting on the ball. Rollout until the head and shoulders are on the ball. Squeeze the butt to keep the hips lifted. Now roll the ball onto the Read More…
A great balance move while also working your butt and stomach the standing side splits is a great challenge. Start standing behind the ball. Place the hands on the ball. Lift the left leg behind you, now rotate bringing the left arm toward the ceiling. Keep the foot flexed and open the hips keeping the Read More…
This move is a 2-for-1 because it targets the shoulders and the butt – perfect for when you wear jeans and a tank top! Start kneeling next to the ball. Extend the right leg out to the side. Hold the weight in the right arm down in front of you. Lift the right leg and Read More…
[ismember] It’s not too often you want to act like a monkey but this arm exercise is perfect for targeting the entire upper arm! Stand tall with the ball in front of you and slightly to the left. Place the left hand on the ball and with the weight in the right hand, lift the Read More…
This is a basic squat so perfect for any beginner. It helps you perfect your form for some of the more advanced squats. Stand tall holding the ball in front of you. Squat with the weights in the heels and sticking the booty back. Come back up, holding the ball and squeezing the stomach. Want Read More…
Another multi-tasking move! Working the entire upper body, this exercise will get you in superstar shape in no time! Start sitting on the ball holding the weights. Roll out until the head and shoulders are on the ball. Lift the weights straight up. Lower them, keeping the elbows soft. Bring the arms back up and Read More…
This move is great because it works the whole body but focuses on everyone’s favorite trouble spots, the butt and stomach! Stand tall holding the ball overhead. Keeping the weight in the heels, squat and bring the ball to the right side. Stand tall and then squat and sweep the ball to the left side. Read More…
This Pilates inspired move makes you engage those hard to reach core muscles and engage them throughout the whole exercise. Hello tight tummy! Start lying flat on the ground holding the stability ball above your head. Lift the ball up, pulling you upward and then bend over toward your toes. Then pull the hips back Read More…
This move is a combination of strength, balance and stretching. Your butt and standing leg is getting a workout, your abs are keeping you in place and the other leg is getting a nice stretch! Start standing tall with the ball next to you. Extend the right leg and place the right foot on the Read More…
Ladies are always wanting to sculpt the thighs, butt and hips and this move will definitely give those muscles a workout! Start kneeling next to the ball. Place your right side on the ball and hold on with your right arm. Extend the feet out so your body is in a straight line. Now lift Read More…
This ab exercise is excellent for engaging the core and working the oblique. Sit with knees bent and hold the ball. Lift the feet off the ground, lean back to a 45 degree angle and move the ball from side to side by twisting the torso. Keep the shoulders back. Squeeze the stomach and breathe! Read More…
This is an advanced move because in addition to being on the stability ball, you are balancing on one leg too! Start sitting on the ball holding the medicine ball. Roll out so the back and shoulders are on the ball. Hold the medicine ball straight up. Lift the ball overhead and alternate lifting the Read More…
This is one of the most relaxing and effective stretches you can do! Take deep breaths, feel the stretch in your upper body and relax! Start kneeling behind the ball. Place your hands on the ball. Sit back on your feet and feel the stretch in the arms/ shoulders and back. Relax the head. Hold Read More…
This a great crunch to train you to scoop your stomach so you maximize your workout AND look to the ceiling so you don’t strain your neck. Lay on your back holding the ball. Place the ball on the thighs. Crunch up and push the ball toward the knees. Bring it back down slow and Read More…
Stretch away and feel your whole side relax as you breath in to this lateral side stretch. Kneel next to the ball. Extend your body over the ball. One arm holding the ball and the other extending the stretch. Hold. Breathe. Switch sides. Want more Stability Ball Exercises?
The lower body is completely engaged with the ball leg twist. Your hips and legs are getting worked out and of course your core comes along for the ride. Lay on the ground with the ball between your legs. Lift the legs to a 45 degree angle and twist. Keep the hips on the ground Read More…
This stretch is perfect for cooling down after a workout or maybe even at the end of a long day. Enjoy the stretch relax hold and breath. Start kneeling next to the ball. Extend your arms and place your hands on the ball. Sit back onto your heels. Let your arms fall to one side. Read More…
Talk about working your upper and lower abs! The kneeling rollout works your entire rectus abdominus and transverse abdominus. In layman’s terms its a full ab workout. Start kneeling behind the ball. Forearms on the ball. Roll forward as far as you can keeping the body straight and then bring it back to the starting Read More…
Your abs are in trouble in this two part move. You start with a pushup that works your upper body and then we go in to a pike that works your stomach and butt. Get ready to feel the burn! Start next to the ball and prepare to roll out onto it. Place your body Read More…
[/ismember] The pike twist is a great upper body exercise. Your arms, shoulders and your chest are engaged. Grab some dumbbells and lets get to it! Sit on the ball with the weights. Roll out until the shoulders are on the ball, squeeze the butt to keep the hips from dipping. Lift the arms straight Read More…
Get a great lower ab workout with this move, the knee tuck. Add this to your regular crunch workout to reveal your full six pack! Start on the ground, laying on your back with the ball in between your legs. Bend the knees and lift the ball so you’re legs are 90 degrees to your Read More…
Core and inner thighs lookout. The prone twist is going to challenge both with the exercise. Start kneeling next to the ball. Roll out until your feet are on top of the ball. Move them to the sides of the ball and squeeze. Roll the ball to one side. Hold for 2 counts and then Read More…
The single arm chest press only uses one dumbbell and 1 arm. This means that your abs have to engage to keep you balanced on the ball which gives you a better workout. Start sitting on the ball with a dumbbell. Roll out until your head and shoulders are on the ball. Squeeze the butt Read More…
Strengthen your lower abs with this exercise, leg lifts. Prevent muffin top and get those six pack abs. Start on your back on the ground with the ball between your ankles. Lift the legs up to 90 degrees and then keep going, lifting the hips into the air. Bring the ball back down slow and Read More…
The lat pull is a great upper body exercise that of course focusses on your lats. This one is great because it is using just your body weight. Start kneeling with the ball in front of you. Roll out until the hips are on the ball and hands are on the ground under you. Now Read More…
The pullover works your triceps and your back. Grab a set of dumbbells that doesn’t max you out because the weight will be over your head for this exercise. Start sitting on the ball with the weights. Roll out until the head and shoulder are resting on the ball. Take the arms straight up and Read More…
Everything is more challenging with a stability ball, same is true with this side delt raise. Lie sideways on the ball with your right arm on the ground over the ball and the left arm holding a light dumbbell. The legs are staggered with the bottom leg forward and the top leg back. Lift the Read More…
This is a great shoulder stretch that you will feel in your entire shoulder. This stretch is great to keep those muscles long and lean. Also, its a great warmup or after a workout to prevent injury. Kneel with the ball in front and slightly to the left of you. Place the right arm on Read More…
/ismember] The hip opener is great for hip strengthening and stretching, but don’t let the name fool you – you WILL get an ab workout. Start in a plank position on the ball – forearms on top of the ball, arms at 45 degree angle and legs extended straight out, feet slightly wider than shoulder width Read More…
/ismember] Look out abs! A variation of the side plank will make sure that your love handles disappear. Start on your side with the ball in between your legs and your forearm on the ground. Lift the body up, making sure the elbow is in line with the shoulder. Keep the hips stacked and squeeze Read More…
Leg raises or donkey kicks is a butt burner! Are you looking for a great butt exercise than look no further! Start laying on the ball with hands on the ground in front of you. Lift the right leg, bend the knee and pulse the foot to the ceiling 10 times. Make sure to keep Read More…
Side leg lifts is a great exercise for your lower body focusing on your hips and thighs. Start lying on the ground on your side with your arm extended with the ball between your legs. Now slowly lift and lower the legs. Slow and controlled. Squeezing the stomach, breathing. Do 10. Switch sides. Want more Read More…
Strengthening your hips and inner thighs, the hip abduction is great for anyone with weak knees because it strengthens the surrounding muscles. Start laying on the ground with your arm extended out. Bend the left leg and place it in front of the right leg. Hold the ball against the right leg with your left Read More…
No more flabby arms with this exercise! The incline tricep extension works your arms in a similar fashion as a standing tricep extension, or french curl, but since you are on an incline – it’s a bit more difficult! Start sitting on the ball holding the weights. Roll out onto the ball until your back, Read More…
The side twist or russian twist is another great oblique exercise and THIS time we are adding weight so the move is twice as effective. Grab a medicine ball and lets get to it! Start sitting on the ball with a medicine ball. Roll out until the head and shoulders are on the ball. Hold Read More…
Focusing on the chest and also the back muscles, the incline flye is a great upper body workout. Start sitting on the ball holding the weights. Roll out onto the ball until your back, shoulders and head are on the ball. You are actually going to drop the hips to make this happen Lift the Read More…
Looking for an upper body strengthener? Look no further than this stability ball incline press! Focusing on your chest and shoulders, this move will separate the men from the boys. Start sitting on the ball holding the weights. Roll out onto the ball until your back, shoulders and head are on the ball. You are Read More…
The back extension stretch is great move to get a HUGE stretch in your back. Start sitting on the ball. Roll out until the curve of your back matches the curve of the ball. Extend the arms overhead and breath. Use the legs to get a small forward and backward movement expanding the stretch. Hold Read More…
Here is another great ab exercise working on whittling your waist! With this oblique crunch, your feet are on the ball and you are working the full rectus abdominus. This means the ones on top, the ones underneath, and the ones on the side. Lay on the floor with your feet over the ball. Arms Read More…
Aptly named the full body stretch, you can feel this stretch from your finger tips all the way down to your toes. Start standing, feet out wide, ball in front of you. Bend forward at the waist and place the hands on the ball. Roll the ball away from the body to feel a full Read More…
This stretch really focuses on the shoulders and back to relieve tension. This would be a great move to do after an intense upper body workout like with the “I, “Y”, and “T” stability ball moves. Start standing with the ball in front of you. Place the bottom of the right hand on the ball. Read More…
After an intense upper body workout, the chest stretch is a great way to relax your muscles and relieve tension. Try not to fall asleep while doing this move! Start sitting on the ball. Roll out until your full back is on the ball. Relax the head and hip and open the arms out wide. Read More…
With arm circles you are circling your arms, but the focus is really in your core/abs. This is a great beginner move or for anyone that is a fan of Pilates. Start sitting on the ball. Roll out until your head and shoulders are on the ball. Squeeze the butt and abs so your butt doesn’t Read More…
Here is a great exercise for your thighs. The drop and catch is great for hand eye coordination and saves you a trip to the gym to get on a special machine to work out those inner thighs. Start with your back on the ground and feet at 90 degrees. Place a ball in between Read More…
Challenging your balance and working your stomach and butt the deadlift or airplane is a challenging stability move. If you can do this move then you are really getting a hand of this stability ball thing. Stand tall with feet together and holding the ball in front of you. Now lift the right leg and Read More…
The squat and glide is a low impact full body exercise that focuses on the torso and arms and since you are in the squat position you also get to workout that booty. Stand tall with feet shoulder width apart and the ball in front of you. Stick the booty back and squat, keeping weight Read More…
The tricep kickback helps you target the hard to tone tricep muscles. What does this mean? No more flabby arms. Kneel next to the ball. Dumbbells are placed on each side of the ball. Place your chest and stomach on the ball and grab the weights. Lift the arms into a row and then extend Read More…
You see lots of people doing pushups with their feet on the ball but show them who’s boss by placing your hands on the ball instead! Guaranteed to tone those triceps, this muscle (and balance) buster will give you the sleeveless look you’ve been craving. Keep the elbows in to the waist! Start standing and Read More…
Who needs a bench and all those big heavy weights when you have a stability ball and some dumbbells?! The stability ball bench or chest press is a great multi-tasker because your core is keeping you balanced on the ball while your arms and chest are doing their heavy lifting. Make sure to squeeze the Read More…
When you crunch with your feet over the ball, you engage the abs putting them in the proper position for your crunches. This is great for training yourself to do correct crunches and is also a great ab exercise to add into your workout. Lay on the floor with your feet over the ball. Arms Read More…
We always crunch for the front but never for the back – it’s payback time! This exercise not only increases upper back strength but also helps with flexibility which means you might wake up with fewer stiff necks! Start kneeling next to the ball. Roll out onto your stomach. Place arms behind head. Squeeze the Read More…
This was one of my favorite moves from a sculpt class in CA a few years ago. It combines the bench press/chest press with a crunch! Brilliant – you are using the weight and all of your upper body control to execute the move. Start sitting on the ball holding the weights. Walk feet forward Read More…
This was one of my favorite ab exercises in ballet class. You can feel the abs working hard to keep control of the upper body. Start lying on the ground with knees bent, holding the ball overhead. Crunch to the right and bring the arms to the right. T hen rotate to the center and Read More…
This up and out squat is a full body exercise! The legs and butt are squatting and the arms, shoulders and back are moving and balancing the ball. The abs are keeping you balanced. Start standing tall, holding the ball in front of you. Now squat by sitting the booty back and keeping the knees Read More…
This quad stretch is excellent for your thighs! If you are a runner, lifter or hiker, this stretch feels so great and its helps to relieve injury and soreness! Start standing tall with the ball a couple of feet behind you (it can be against a wall until you are stable). Lift 1 leg back Read More…
This move, aptly named up, up, down, down challenges you to the core! In addition to doing the upper body pushups that will push your arms to the limits, your abs are keeping your body in a straight line! Start in a plank position on the ball – forearms on top of the ball, arms Read More…
This leg stretch is great as a cool down and for anyone that sits all day. Start seated on the ball with legs extended in front of you. Bend at the waist and reach for the toes. You should feel the stretch in the back of the legs. Hold. Breathe. Repeat. Want more Stability Ball Read More…
This is the whale tail. Don’t be fooled by the name, this is a small exercise but comes with big results. Add a little lift in your butt with these leg pulses. Notice your lower back gets a little bit of movement but not enough to make it ache. Start kneeling next to the ball. Read More…
This is an excellent stretch after a workout but it’s also a great torso and upper body stretch for anyone that sits for any length of time. Sit tall on the ball with shoulders down and back. Hold the arms at chest height. Twist to the right and extend the right arm toward the back Read More…
This is a classic runner stretch but since it’s on the ball, your core and balance are still challenged! Stand with ball in front of you and place both hands on the top of the ball at shoulder width. With your left leg extended back, bring the right leg forward, bend it and place it Read More…
This exercise is a lunge with a twist to target your legs, butt and abs. It’s for anyone wanting to trim their waist and lower body. Start standing tall, holding the ball in front of you. Take the right leg back into a deep lunge. Now bend the right knee and lower yourself within an Read More…
There are few stretches that hit every key muscle in the lower body like this one! Lay down with your feet on the ball. Now cross your left leg over your right knee and bend the right knee bringing the ball closer to you. Feel the stretch in the legs and hips. Hold. Breathe. Uncross Read More…
The woodchop is an excellent warm up for the whole body. It can also be used to strengthen the torso, eliminating that muffin top! You’ll feel the burn in your arms, shoulders, abs, butt and legs. Start standing tall with feet slightly wider than shoulder width apart. Hold the ball in front of you. Now Read More…
The stability ball pushup with feet on the ball is an upper body exercise that will tone your ab muscles, improving your balance by challenging your core and sculpt your arms, chest and back at the same time! Start next to the ball and prepare to roll out onto it. Place your body on the Read More…
The stability ball hamstring curl works your core (abs, back and butt) to keep you balanced as you strengthen your butt and thighs! You should feel the burn in your hamstring and glutes. Lie on your back, heels on the ball, legs straight. Squeeze the butt and lift it up so your body makes a Read More…
The stability ball crunch exercise will work on toning your ab muscles, improving your balance by strengthening your core, trim your waist and get you on the road to those six pack abs! Start sitting on the ball and roll down until the middle of your back is in the middle of the ball. Keeping Read More…
The stability ball bridge screams BUTT TONING EXERCISE!! By placing the feet on the ball, the butt and legs and have to work much harder to make the bridge (and hold it!). This exercise works your core (abs, back and butt) to keep you balanced as you strengthen your butt and thighs! You should feel Read More…
The stability ball ab pass is an exercise I love because it works the FULL rectus abdominus – meaning “upper” and “lower” abs so you can see and feel results. This exercise helps train you to scoop in the abs and provides a nice stretch fot the arms and legs too! Make sure you breathe Read More…
The rollout is a training exercise to strengthen your upper body and core so you can do pushups. This exercise is perfect to challenge your balance and teach you how to stabilize your body on the ball. Start next to the ball and prepare to roll out onto it. Place your body on the ball Read More…
The prone stability ball row is great to strengthen the back and arms – perfect for those that sit and type all day. Improving posture will make you look and feel stronger! Start lying with stomach on the ball with weights and arms at your side. Bring the weights into your body, running the elbows Read More…
The prone leg curl is a butt and back exercise that celebs like Brooke Burke do to keep their back ends lifted and sculpted. Start laying on your stomach with the stability ball between your legs and arms crossed in front of you. Now lift the legs toward your booty and then squeeze the butt Read More…
The pelvic tilt is a beginning stability ball exercise that works the stomach, back and butt. It also helps you become familiar with sitting on the stability ball. Start sitting tall on the ball. Shoulders are down and back and stomach is squeezed. Now tuck the hips under you, moving the ball forward just a Read More…
The opposition raise is an excellent beginning balance ball exercise. It helps you become familiar with balancing on the ball and engaging your core throughout an exercise. Start on your stomach on the ball with your feet extended shoulder width behind you and hands on the ground, straight down from your shoulders. Now lift the Read More…
The medicine ball crunch already adds intensity to the ab challenging stability ball crunch – adding this twist makes it even more hardcore! Sit on the ball with the medicine ball. Walk yourself forward and lean back until the middle of your back is in the middle of the workout ball. Hold the medicine ball Read More…
The medicine ball crunch adds intensity to the already ab challenging stability ball crunch and works those stomach muscles to the grind! Get ready for a workout! Sit on the Ball, holding the medicine ball. Walk yourself forward and lean back until the middle of your back is in the middle of the workout ball. Read More…
The hip extension is a great beginning stability ball exercise because it allows you to engage the butt and abs! This training exercise will help you learn how to work with the ball and keep your balance. Once you’ve mastered this, then you are ready for the bridge! Start lying on the ground, place the Read More…
The bicep curl is an arm exercise that works the two muscles on the front of the upper arm. These bicep muscles are used every day for lifting, pushing, pulling, etc. Doing the bicep curls on the ball creates a challenge and engages the ab muscles as well so you can whittle your waist while Read More…
For this move we are going to sculpt the back, shoulders and arms with the “T”. Start lying with stomach on the ball with light weights and arms at your side. Now lift the arms up making a T. Hold it for 2 seconds and bring it down. Want more Stability Ball Exercises?
Many people why they are doing specific moves in the gym. “Y” do this move? To sculpt your back shoulders and arms. Start lying with stomach on the ball with light weights and arms at your side. Now lift the arms up making a Y. Hold it for 2 seconds and bring it back down. Read More…
This move is called the “I”. Like I am going to sculpt my back shoulders and arms. Start lying with stomach on the ball with light weights and arms at your side. Now lift the arms up making an I. Hold it for 2 seconds and bring it back down. Want more Stability Ball Exercises?
Leg lowers target the lower section of your ab wall. This helps to get rid of the pooch and make those jeans fit better! Start lying on the ground with knees bent. Lift the legs to 90 degrees and squeeze a stability ball. Now slowly lower the legs to 45 degrees (or further if you Read More…
It might seem silly but the wrists and forearms get used everyday with writing and typing so why shouldn’t we have an exercise to make them stronger?! These wrist curls will do the job! Start kneeling with the ball and light dumbbells in front of you. Grab the dumbbells and rest the arms on top Read More…
Instead of lifting heavier, lift smarter with this dumbbell shoulder press. Sitting on the ball engages your core and using dumbbells makes your muscles adjust for stability and balance. Keep the weights slow and controlled and don’t forget to breathe! Sit tall on the ball with the weights. Bring the arms out wide at shoulder Read More…
I love this challenging leg exercise! In addition to working the legs and butt, you are getting a nice leg and hip flexor stretch and your core is activated to keep you from tipping over – this is one multi-tasking move! Start standing tall with the ball a couple of feet behind you (it can Read More…
From your shoulders to your toes! This move stretches an entire side of your body! Perfect to help relieve post workout soreness! Stand with ball next to you on the right. Place the hands on top of the ball and extend the right leg out to the left side, under the left leg. Hold. Breathe. Read More…
French curl, french press, tricep extension, this move has several names but they all mean the same thing – your triceps are going to feel the burn! Start sitting on the ball holding the weights. Walk feet forward and roll down the ball until only your head and shoulders are on the ball. Lift the Read More…
Doing bicep curls over the ball helps to keep proper form while working on the stabilization of the arm muscles. Basically, this move focuses on the arms for maximum results! Start kneeling with the ball and dumbbells in front of you. Grab the dumbbells and rest the arms over the exercise ball. Keeping the elbows Read More…
Chest flyes help to keep the chest firm and uplifted, which is the goal of every guy and girl I know! Doing flyes on the ball challenges your balance and allows you to get in a core and stabilization workout as work the chest. Start sitting on the ball holding the weights. Walk feet forward and Read More…
Balancing on 1 foot on the exercise ball is a challenge and its best to work your way up. Using this to become comfortable with squeezing the stomach to keep your balance and shifting weight will prepare you for the more advanced moves to come. Start sitting on the ball. Shoulders are down and back. Read More…
Also known as the ab pike, the jackknife is an excellent ab exercise. It also challenges the shoulders, arms and your balance. Start next to the ball and prepare to roll out onto it. Place your body on the ball and use your hands to walk yourself away from the ball while keeping your balance. Read More…
After an intense upper body workout, you need to stretch your chest and shoulders with this balance ball move! Kneel next to the ball and place your right forearm on the ball. Lower the torso to feel a stretch in the chest and shoulder. You can move slightly forward or back to reach different areas. Read More…
This is a great exercise for lower body strength and agility. It encourages the legs to work on a plane that is not a straight line. This challenges both your balance and the way the muscles react in the exercise. Start standing a few feet in front of the ball and a few inches to Read More…
