Stability ball Exercises

This is a simple stretch for your chest using a soft exercise ball. It also uses your shoulders and the back of your arms a little bit. The goal is to help your body move better and stay flexible, not to build big muscles.

This exercise works your stomach muscles and hips using a stability ball. Because the ball is unsteady, your body has to work harder to keep you balanced.

This exercise works your stomach muscles and hip muscles. Because the ball wiggles, you have to work harder to balance than you would on the floor. This helps make your core very strong.

This exercise works the muscles along your spine to make your lower back, bottom, and legs stronger. Because the ball is wobbly and your arms are reaching out, you must use your tummy muscles to stay balanced.

This exercise strengthens your lower back muscles. You lie on your stomach over a stability ball and lift your upper body up. Placing your hands behind your head adds difficulty. It also helps work your glutes and hamstrings.

This exercise strengthens your back muscles. You lie on your stomach on a large ball with your feet against a wall and your knees off the floor. It works your tummy, bottom, and legs. It also tests your balance.

This exercise strengthens your lower back and waist. You lie face down on a large exercise ball and lift your upper body up. Then, you gently twist from side to side to work your core muscles.

This exercise helps make the muscles in the back of your arms (triceps) stronger. It also works your chest and shoulders. Because the ball is wobbly, you must use your tummy muscles and balance to stay steady.

This exercise uses a stability ball to stretch your hip flexors and work your glutes. It also uses your thigh muscles. You need good balance and flexibility to do it, but it is easy enough for most people.

This gentle exercise is done on a stability ball. It helps stretch your spine and uses your tummy muscles. It is good for making your back move better and also works your shoulders and chest.

This flexibility exercise targets the large muscles on the sides of your back. You sit on a stability ball and lean to the side while holding a weight above your head. This creates a deep stretch in your back while also working your shoulders and arms.

This stretch is done on a large exercise ball. It works your lower back and side muscles. It also uses your bottom and leg muscles. You roll the ball under your back and gently lean backward over it to stretch.

You lie on your side on top of an exercise ball to stretch your side back muscles. It also stretches your shoulders and the back of your arms.

Lie on your stomach on a stability ball. Lift one leg straight back and turn it outward while keeping the rest of your body still. This exercise strengthens your bottom and helps you balance.

This workout makes your bottom and leg muscles stronger. You need to balance carefully on a big bouncy ball while using just one leg to pull and kick.

The exercise ball pike push up is a tough workout for your upper body and tummy muscles. It mixes a pike pose with a push-up while your lower legs rest on a large stability ball. This move mainly works your chest but also strengthens your shoulders, arms, and core to keep you steady.

To do the exercise ball prone leg raise, lie on your stomach with your legs straight and your toes resting on a stability ball. Use your lower back and butt muscles to lift your legs up. This exercise strengthens your spine and core muscles.

This exercise uses a stability ball to stretch the muscles in the back of your legs. It also helps your bottom and lower back. You do this by rolling out on the ball and lowering your upper body to feel the stretch.

This exercise is a stretch you do while sitting on a stability ball. It uses a weight to help make your triceps muscles and shoulders more flexible.

This exercise is a hard version of a push-up. You put your hands close together on a big exercise ball instead of the floor. It works your arm muscles (triceps) very well. Because the ball moves, your stomach muscles (core) must work hard to keep you steady.

This exercise works your tummy, side muscles, and lower back using a bouncy ball. Because the ball moves, you must use good balance. You will turn your upper body to the side while keeping your hips and legs very still.

This exercise works your tummy muscles and hips. You need good balance to do it. You keep your body steady on the ball while you bring your knees up to your chest.

This exercise is a harder version of a regular push-up. Instead of the floor, you put your hands on a wobbly ball. Because the ball moves, your chest, arms, and tummy muscles must work extra hard to keep you steady.

This exercise uses a big bouncy ball to make your bottom and the back of your legs stronger. It also helps your lower back. Because the ball is wobbly, you have to balance carefully, which makes it harder than doing it on the floor.

This exercise is a tummy workout done on a big, bouncy ball. It works your stomach muscles and also uses your hip muscles a little bit. You need to balance carefully on the ball while you curl your body up and down completely.