Exercises with a stability ball to burn every muscle group.

Stability Ball Exercises

You must have bought a stability ball some time back. You also might have used it and now it’s kept deflated in your storeroom. If that’s your case, don’t worry, we will make sure that the money that you invested in the stability ball is not wasted.

Did you know that you can burn almost every muscle group using a stability ball? We bet you underestimate the usage of a stability ball. Whereas a stability ball has many usages in your exercise regime.

Apart from burning the body’s muscle groups, it can also help you improve flexibility, balance, and coordination in very little time. And the best part about the stability ball is that it is fun yet challenging. So you can challenge yourself to perform better the next day.

Here are 11 Stability ball exercises that will burn every muscle group of your body.

Stability Ball Hamstring curl

1. Lie on your back straight on the floor or on the mat. Extend your arms on the side so that your palms touch the floor. 

2. Bend your knees and place your feet up on the stability ball.

3. While squeezing your glutes, straighten your knees and roll the stability ball farther from the body until the whole body is diagonally straight from the shoulders.

4. Now, bend the knees to come back to the posture.

5. Repeat

Stability Ball Hamstring floor tap

1. Lie on your back straight on the floor or on the mat. Extend your arms on the side so that your palms touch the floor. 

2. Bend your knees and place your feet up on the stability ball.

3. While squeezing your glutes, straighten your knees and roll the stability ball farther from the body until the whole body is diagonally straight from the shoulders.

4. Now, from here, balance and take one foot off the ball and tap it on the floor. Then, bring the leg back on the ball.

5. Repeat with alternate legs until you complete all the reps.

Stability ball squat

  1. Place a stability ball against a wall and gently lean your tailbone against it. Stand such that your feet are in front of the body and hip-width apart.
  2. Draw your shoulders blades back. Stretch your hands in front of you.
  3. Inhale. Start bending the knees while letting your ball roll against your back. Do not move your feet. Continue to lower yourself until your thighs are parallel to the floor. Hold this position for 5 seconds.
  4. Roll up while exhaling and repeat.

Stability Ball Chest Press

  1. Take a pair of 8- to 15-pound dumbbells. 
  2. Lie on a stability ball on your upper back and mid-back
  3. Bend the knees so that your feet are flat on the floor.
  4. Hold the dumbbells near your chest so that your palms face forward.
  5. Now, Extend the arms toward the ceiling.
  6. Lower the weights and repeat.
  7. Engage the core throughout the exercise.

Stability Ball Decline Push up

  1. Lie down on the floor on your chest.
  2. Lift the upper body on your palms and place the feet on the stability ball. Keep the elbows straight. 
  3. Place the palms wider than the shoulders.
  4. Squeeze the abs and keep the body straight without arching.
  5. Bend the elbows and bring the body down without arching the body.
  6. Go down until you are about to touch the floor.
  7. Lift the body up using the hands until they are straight again.
  8. Repeat

V-Up

  1. Lie straight with your back on the floor. Hold the stability ball overhead with both hands.
  2. Engage the core and lift your arms and legs off the ground.
  3. Place the ball between your feet. Grab the ball with your legs.
  4. Now, lower your arms and legs back to the floor.
  5. Lift the legs and arms again to pass the ball in your arms.
  6. This is one rep. Repeat to complete one set.

Abs rollout

  1. Kneel down on the mat.
  2. Keep a stability ball in front of you. Keep the ball at a distance that is easy to reach by your arms.
  3. Place your hand on the ball with a firm grip. Make sure your elbows are bent at 90 degrees.
  4. Roll the ball forward with your hands while you bring your hip forward in order to straighten the body. Balance is utmost. 
  5. Extend out as far as you can go. When your chest is touching the ball, hold the position.
  6. Slowly come back to the initial position in the same pattern. 
  7. Repeat.

Bicycle crunches 

  1. Lie on a stability ball such that your mid-back is in complete contact with the ball. Place the hands behind the head.
  2. Bring the left knee and right elbow towards each other. Target to touch them.
  3. Repeat on another side.

Ball Mountain Climbers

  1. Place both hands on the stability ball out in front of you. Acquire a high plank position.
  2. Bring your right knee in toward the ball as far as you can. Quickly take it back and switch the leg
  3. Repeat.

Sprinters

  1. Stand with your feet hip-width apart.
  2. Grab the stability ball in your palms and hold it in front of your chest with your arms extended.
  3. Lift your left knee up towards the ball. Quickly lower and switch, bringing your right knee up towards the ball. Do the movement as fast as possible.

Pike Pushup

  1. Acquire a push-up position with the stability ball near your feet.
  2. Place your lower leg onto the ball.
  3. Balance and start lifting your hips up while the stability ball should roll until it touches the tip of your feet. Be slow.
  4. Straighten the body again.
  5. Repeat
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