Stability ball exercises have been around for a long time and you're probably familiar with ball exercises like wall squats, pushups with legs on ball, crunches, bridges, and knee tucks. But what if you're looking for more advanced moves that will really transform your body? The stability ball exercises below burn fat, boost endurance, build lean muscle, tone, build strength, and improve posture. Combine them in a circuit and you've got a quick stability ball workout that gets results.
Stability Ball Side Squat Glide
Stand with feet hip width apart and stability ball on floor directly in front of body. Lower your body into a squat so your hands reach the ball keeping shoulders back and shoulder blades squeezing together. Glide to the right for 10 counts and to the left for another 10 counts, rolling the stability ball along with you as you travel from side to side. Stay down in the squat the entire time and keep abs slightly contracted to support lower back. Move quickly from side to side.This interval cardio move targets the entire lower body especially glutes and inner thighs plus increases fat burning.
Stability Ball Single Leg Deadlift to Reverse Lunge
Stand in a lunge position holding stability ball directly in front of chest. Shift all your weight onto your front foot then bend forward hinging from the hip until upper body and back leg are parallel with the floor. Contract the glutes, hamstrings, and abs for balance and hold for 1 second before returning to start position then drop down into a reverse lunge. Hold ball at chest the entire time. This move targets legs, glutes, biceps, shoulders, and core.
Stability Ball Pushups with Hands on Ball
Wedge ball into corner for more stability then place hands on ball and get into pushup position. Keep abs contracted and hips level with shoulders. Bend the elbows out to the sides and lower the chest down until it almost touches the ball. Push back up to starting position. This move targets core, chest, and triceps.
Stability Ball Exercises Workout
Perform 20 reps total of each exercise (10 on each side for single side exercise). Go from one exercise to the next without resting. Rest 20 seconds then repeat two more times. Get an animated quick workout that burns fat and reshapes your body.
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