Stability ball exercises

Stability ball exercises help to improve strength, balance, flexibility, posture and stability of your body. Stability ball provides you an unstable surface that strengthens your core while exercising upper or lower body. Unstable surface of a stability ball challenges your body to support balance while working with your entire body. Stability ball exercises could be a part of many well-rounded workout sessions. Different sizes of stability ball are available in the market. You should choose a ball appropriate your height.

Abdominals:

Upper, middle and lower abs

March on ball:

Sit on the ball, bend your knees and place feet flat on the floor, and place your hands on the ball at your sides.

Abs should be tight and keep your spine and head in a proper alignment.

Slowly begin to march by alternating raising the one foot and then the opposite foot off the mat and bringing your knees up.

Keep continue marching your foot for 10-15 times with each leg.

Muscles:

Abs, iliopsoas, back, hamstrings

Supine walk on stability ball:

Sit on the ball, bend your knees and place feet flat on the floor and place your clasp hand behind the head and feet on the floor.

Engage your abs and slowly begin to walk your feet forward away from the ball until your head and upper back comes on the ball.

At the supine walk your knees bend 90 degrees and, head, spine and thighs are in a single alignment and parallel to the floor.

Repeat 10 times.

Muscles:

Abs, lower back, gluteus, quadriceps.

Supine walk with marching:

Sit on the ball, bend your knees and place feet flat on the floor, and place your clasp the hand behind the head and feet on the floor.

Engage your abs and slowly begin to walk your feet forward away from the ball until your head and upper back comes on the ball.

At the supine walk your knees bend 90 degrees and, head, spine and thighs are in a single alignment and parallel to the floor.

Now lift your right foot off the floor and raise your knee up, then lower right foot down on the floor.

Repeat with the opposite foot. Keep continue alternating foot up and down. Make sure you do not drop pelvis.

Muscles:

Abs, back, glutes, iliopsoas, hamstrings, quadriceps

Prone walk on stability ball:

Lie on your stomach and upper thigh on the ball. Rest your hands on the floor underneath your shoulders with shoulder width apart.

Extend your legs and place your toes on the floor. Abs should be tight and keep head and spine in a single alignment.

Slowly begin to walk your hands forward away from the ball and raise your feet off the floor until your knees or shins come on the top of the ball and forms a single alignment from head to heels.

Return to start position and repeat for 10 times.

Muscles:

Abs, back, deltoid, triceps,

Stability ball crunches:

Lie on your back on a stability ball, with your knees bent and feet flat on the floor. Feet should be shoulder width apart. Keep your hands on either side of your head or cross your arms on your chest.

Slowly lift your shoulder and upper trunk off the ball by pressing lower back against the ball. You can engage abs by pressing low back against the ball.

Slowly return to the starting position and then repeat.

Muscles:

Obliques, rectus abdominis, erector spinae, posterior deltoids, rhomboids, gluteus minimus, gluteus medius

Variation:

Cross your arms across your chest or arms overhead or arms in front of your chest and perform crunches.

Hold a medicine ball with both hands in front of your chest and perform crunches.

Raise your arms in front of your chest and perform crunches on the stability ball

Overhead Crunches on stability ball:

Lie on your back on a stability ball with knees bent and feet flat on the floor. Stretch your arms overhead besides your ears.

Curl your upper body and lift your shoulder off the ball by pressing your low back against the ball.

Raise your arms up towards the ceiling but make sure that they stay aligned with your head.

Return to the starting position. Repeat.

Muscles:

Rectus abdominis, Obliques, erector spinae, deltoids, triceps, rhomboids, gluteus minimus, gluteus medius

Medicine ball crunches on a stability ball:

Lie on your back on a stability ball with knees bent and feet on the floor. Keep your feet shoulder width apart.

Grab a medicine ball with both hands and extend your arms overhead and maintain overhead position throughout the exercise.

Curl up and lift your upper body by pressing low back against the ball.

Slowly return to the starting position and then repeat.

Muscles:

Rectus abdominis, Obliques, erector spinae, deltoids, triceps, rhomboids, gluteus minimus, gluteus medius

Crunch on stability ball with medicine ball in hands:

Lie on your back on the stability ball with knees bent and feet on the floor together.

Hold a medicine ball in your hands near the chest.

Raise your head and shoulders off the ball along with arms straight and bring the ball towards the ceiling.

Then return to the starting position.

You can perform 3 – 5 sets of 15-20 reps with 30-60 seconds rest.

Muscles:

Rectus abdominis, Obliques, erector spinae, deltoids, triceps, rhomboids, gluteus minimus, gluteus medius and legs

Overhead crunches with dumbbell on stability ball

Lie on your back on a stability ball with knees bent and feet flat on the floor. Hold a dumbbell with both hands and Stretch your arms overhead besides your ears.

Curl your upper body and lift your shoulders off the ball by pressing your low back against the ball, and raise your arms off the floor and keep them aligned with your head. If you move your arms forward, you increase resistance.

Return to the starting position. Repeat.

Muscles:

Rectus abdominis, Obliques, erector spinae, deltoids, triceps, rhomboids, gluteus minimus, gluteus medius and legs

Weighted Ab crunches on stability ball:

Lie flat on your back on the floor with lower legs on a stability ball. Place your hands across your chest or behind your neck or head.

Curl your upper body and lift your shoulders and upper trunk up by pressing lower back against the floor.

Return until the back of your shoulders touch the floor.

Then repeat as desired.

Muscles:

Rectus abdominis, Obliques, erector spinae, gluteus minimus, gluteus medius and legs

Pike ups on stability ball:

Start with push up position and rest your shins on the ball and hands on the floor under your shoulders.

Keep your entire body straight from head to heels. Engage your abs and don’t sag your back. Your whole body should be parallel to the floor.

Roll the ball forward towards your arms by keeping legs straight and bringing hips up towards the ceiling. Roll the ball until your top of the toes come on the top of the ball and head should be between your arms.

It looks like inverted V shape. Pull the belly button in toward the spine and head should in alignment with your spine. Hold for 2 Sec and roll the ball back to the start position.

Repeat 10-12 times.

Muscles:

Rectus abdominis, transverse abdominis, obliques, deltoids, triceps, serratus anterior, latissimus dorsi, trapezius, rhomboids, quadriceps, glutes,

Mountain climb stability ball:

Begin with push up position and rest your hands on the top of a stability ball. Hands should be under your shoulders, tighten your abs and keep back flat. Make sure your body stay in a single alignment from head to heel.

Now bend right knee and bring it towards a ball and return to start position repeat with left leg.

Keep continue alternating leg back and forth.

Beginners Mountain climb on stability ball:

Begin in push up position with forearms on the stability ball. Tighten your abs and keep the back straight.

Bend one knee towards the ball and then extend it to start position.

Immediately repeat with opposite leg. Keep alternating between the legs.

Muscles used:

Abs- rectus abdominus, transverse abdominus, obliques

Gluteus maximus, gluteus minimus, gluteus medius, quadriceps,

Back- latissimus dorsi and erector spinae, quadriceps, hip flexors, Deltoid, triceps, calves

Mountain climber on stability ball:

Come onto plank position. Keep your hands on the floor and rest your shins of both legs on the stability ball or bench.

Now slowly bend your left knee and bring it towards your left elbow.

Then return to start position and repeat with opposite leg.

Keep continue by alternating your legs back and forth.

Muscles used:

Abs- rectus abdominus, transverse abdominus, obliques

Gluteus maximus, gluteus minimus, gluteus medius, quadriceps,

Back- latissimus dorsi and erector spinae, quadriceps, hip flexors, Deltoid, triceps, calves

Roll out with stability ball:

Come onto kneeling position and keep your upper torso straight. Place your hands on the stability ball and hands should be half the shoulder width apart.

Pull your abs towards the spine and back should be straight.

Now slowly roll out the ball forward by extending your arms until your arms overhead and face on the ball.

Hold for 2-3 seconds and roll back to the start position.

Muscles:

Rectus abdiminis, obliques, latissimus dorsi, pectoral muscles, deltoid, teres major, iliopsoas, hip adductors, sartorius

Variation: Roll out with stability ball:

Start by kneeling in front of a stability ball with knees around shoulder width apart.

Lean forward from your waist while keeping back straight, and rest your forearms on the stability ball with palms facing each other and fingers pointed forward.

Forearms should be less than shoulder width apart. Pull a navel in towards your spine.

Now slowly roll out the ball forward by extending your arms until you arms overhead and face on the ball.

Hold for 2-3 seconds and roll back to the start position by bending your elbows. Repeat.

Stability ball jackknife:

Start in a push up position with your palms on the floor underneath the shoulders and shin on a stability ball. Make sure your body in a single alignment from head to heels. Pull abs in towards the spine.

Pull the ball towards your chest by bringing your knees towards the chest and your hips pointed up toward the ceiling.

Roll the ball back by extending your knees to the start position.

Repeat 10 times.

Muscles:

Iliopsoas, Abs, quadriceps,tensor fasciae latae, Sartorius, glutes, calves and shins, pectoralis major, deltoid, triceps,

Hand to feet stability ball pass:

Lie on your back on the mat with extend your legs out and arms overhead. Arms should be slightly off the floor.

Hold a stability ball between your feet. Contract your abs and pull in.

Raise your arms and legs straight up towards the ceiling simultaneously.

Now pass the ball from leg to hands at the top of stretch and lower your arms and get to the start position with a ball in your hands.

Repeat and pass the ball to the feet.

Progression: you can raise your hips off the floor when you pass the ball at the top of the stretch.

Muscles:

Upper and lower back, abs

Raise 3 limbs on ball:

Lie on your back on the ball and bend your knees at 90 degrees and feet on the floor. Engage your abs.

Slowly lift your left leg straight up toward the sky and simultaneously stretch both your arms out and up by pressing right feet on the floor and back on the ball.

Hold for 1 sec and return to the starting position

Repeat.

Muscles:

Rectus abdominis, transverse abdominis, erector spinae, quadriceps, iliopoas, deltoid,

Pull Ins on Stability Ball:

Begin with push up position with shins on a stability ball. Place Hands on the floor directly under your shoulders. Keep your back straight and abs tight.

Now pull knees towards your chest by bending knees and allow the ball to roll from the shins to ankles.

Then extend your legs and roll the ball out to the starting position.

Obliques

Trunk rotation on ball:

Sit on the ball, bend your knees and place feet flat on the floor, and rest your clasp hands behind your head.

Slowly twist your torso to the right and then left keeping your abs tight and head in a good alignment.

10 on each side

Muscles:

Obliques, abs

Cross leg crunches on stability ball:

Lie on your back on a stability ball with knees bent and right foot flat on the floor. Rest your left ankle on your right knee.

Rest your hands behind your head.

Now curl your back and lift your head and shoulders up by pressing lower back down against the ball. Hold for 1 sec and lower back to the starting position and repeat.

Switch to the opposite leg and repeat.

Muscles:

Rectus abdominis, Obliques, erector spinae, gluteus minimus, gluteus medius and legs

Medicine ball Oblique crunch on stability ball:

Lie on your back on a stability ball with knees bent and feet flat on the floor.

Hold a medicine ball with your hands in front of your chest.

Now slowly crunch up and hold this position, then rotate your upper body to one side and then other side.

Repeat.

Muscles:

Obliques, rectus abdominis, iliopsoas

Side crunch with stability ball:

Stand with feet around shoulder width apart and hold a stability ball with your hands and bring it overhead.

Now shift your bodyweight to your right leg and bend your left knee and bring it up and out to the left side.

At the same time, bend your trunk from your waist and bring left elbow down towards left knee. Return and repeat on the opposite side.

Muscles:

Obliques, abs and lower back

Oblique crunch with legs on stability ball:

Lie flat on your back with lower leg on a stability ball. Place your hands behind your head.

Curl your upper body and lift your shoulders and upper trunk up by pressing lower back against the floor and then rotate to right side.

Return till your back of shoulder touch the floor.

Then repeat on the left side. Repeat 10 times on each side.

Muscles:

Obliques, abs and lower back

Oblique crunch on stability ball:

Lie down on your back on the stability ball. Bend your both knees and place feet on the floor.

Bend your elbows and place your hands either side of your head.

Now curl your upper body diagonally across your body and rotate to the left side, and bring your right elbow towards left knee.

Repeat 10-12 times.

Switch side by placing left foot on the floor and straightening right leg. Repeat 10-12 times.

Muscles:

Obliques, abs and lower back

Lying leg twist with stability ball:

Lie on your back on the floor, bend your knees and rest your legs on the stability ball.

Rest your arms at your sides with palms facing down.

Slowly rotate your lower limbs to the right without touching the floor and return to the start position. Make sure your back is in touch with the floor, but don’t arch your back.

Repeat the rotation to the left. Keep continue on alternate side back and forth.

Repeat 12-15 times.

Muscles:

Obliques, abs, back

Leg twist with stability ball:

Lie on your back on the floor and rest your arms at your sides with palms facing down. Extend your legs up towards the ceiling and hold a stability ball between your legs.

Knees should be slightly bent. Make sure you don’t arch your back; your back should be in contact with the floor. Keep your abs tight and squeeze a ball between your legs.

Now rotate your lower body and bring a ball to your left without touching the floor.

Return to the start position and repeat to the right side.

Keep continue on alternate sides for 12-15 times.

Muscles:

Obliques, abs, back

Standing twist with stability ball

Stand with feet around shoulder width apart and bend your knees slightly. Hold a stability ball with your hands and extend your arms in front of your chest. Keep your back straight and abs engaged.

Now rotate your upper body and bring a ball to your right side without moving your lower limbs. Make sure you use your abs not, your arms.

Return to the starting position and repeat with rotation to the left side.

Keep continue on alternate side to side rotation.

Muscles:

Obliques, abs, back, shoulders and triceps

Russian twist on stability ball:

Lie on your upper and middle back on the ball. Bend your knees at 90 degrees with your thighs parallel to the floor and feet with hip width apart on the floor.

Clasp your hands and extend arms up in front of your chest.

Now twist your torso to one side as far as possible while maintaining arms straight and then switch your side and twist on the opposite side. Keep your back straight, and buttock and abs tight.

Repeat 10-12 times. You are targeting mainly obliques.

Muscles:

Obliques, back, hip outer rotators, psoas major, glutes, pectoralis, trapezius, deltoid and triceps.

Russian twist on stability ball with dumbbell:

Lie with shoulder blades on the stability ball with knees bent and feet on the floor with hip width-apart.

Grab a dumbbell with both hands and straighten your arms in front of chest.

Keep your hips up and tighten your core and back.

Now rotate your trunk to one side by keeping arms straight then turn to the opposite side.

Keep continue till your achieve goal.

Muscles:

Obliques, back, hip outer rotators, psoas major, glutes, pectoralis, trapezius, deltoid and triceps.

Cable Russian twists on stability ball

Lie on your back on the stability ball and knees bent at 90 degrees and feet flat on the floor.

Set a pulley to the lowest point of cable machine. You should feel tension in cable, if not; adjust your position little far away from the machine.

Hold the handle with both hands together and extend your arms in front of your chest.

Now pull the pulley away from cable machine by twisting your upper body. Hold for 1 sec and return to the starting position and repeat 12 times.

Switch side to the opposite side and do another 12 reps.

Muscles:

Obliques, rectus abdominis, lower back, pectoralis, trapezius, deltoid and triceps.

Resistance band Oblique twist on stability ball:

Attach one end of the resistance band to a fixed object at your chest level or little higher.

Place a stability ball at the side of fixed object and sit on the ball facing away from anchor point. Your knees should be bent at 90 degrees and feet flat on the floor.

Hold free end of the band with both hands together and straighten your arms in front of your chest. If band is not taut, go little far away from anchor point.

Now rotate your upper trunk away from fixed object without moving lower body. Hold for 2 sec and return to the starting position.

Repeat 10 times and switch to the other side.

Muscles:

Obliques, rectus abdominis, lower back, pectoralis, trapezius, deltoid and triceps.

Angular reach out:

Stand straight with grab a ball and extend your arms overhead. Engage your abs and keep your back straight.

Slowly begin to bend your knees and lower your upper torso and try to reach toward your left foot.

Return to start position and repeat on the opposite side.

Muscles:

Obliques, rectus abdominis, quadriceps, gluteus maximus, erector spinae, shoulders muscles and arms muscles

Seated Trunk twist with ball:

Sit upright and bend your knees at 45 degrees and rest your heels on the mat.

Extend your arms and grab a ball in your hands in front of your chest.

Bring your upper trunk back by leaning back from the waist.

Now twist your upper torso to the left and bring the ball towards left side of the body and then twist to the right side. Repeat 15 times.

Muscles:

Obliques, rectus abdominis and erector spinae

Transverse abdominis

Plank with lift one arm:

Go into push up position with hands on the floor underneath the shoulders with shoulder width apart and shins of the legs on the ball. Keep your entire body in one line. Engage your abs and back straight.

Slowly raise your one hand off the floor and tap the opposite elbow.

Return to start position and repeat with the opposite hand. Repeat for 10 times each side.

Muscles:

Transverse abdominis, rectus abdominis, erector spinae, pectoralis, deltoid, trapezius, rhomboids, serratus anterior, gluteus maximus, hamstrings, quadriceps, Sartorius, gastrocnemius.

Plank with leg lift:

Go into push up positions where keep your lower shins on the stability ball and hands on the floor with shoulder width apart.

Pull your abs in toward the spine and make sure your head, spine and legs are in a single line.

Slowly extend your one leg up off the ball towards the ceiling by keeping the knee straight and toes pointed out.

Return to start position and repeat with the other leg.

Muscles:

Transverse abdominis, rectus abdominis, erector spinae, pectoralis, deltoid, trapezius, rhomboids, serratus anterior, gluteus maximus, hamstrings, quadriceps, Sartorius, gastrocnemius.

Plank with circle on stability ball:

Come onto plank position and rest your elbows on the stability ball.

Keep your back straight and pull a navel in towards your spine.

Feet should be hip width apart.

Now move the ball in small circular motion with the help of elbows. Make sure you do not move your body but target your abs.

You can make clock wise and anti clock wise circle. Repeat 10-12 times.

Muscles:

Abs, core, arms and shoulders

Prone plank with elbows on stability ball:

It builds your abs, back and arms. It works on deep core muscles and larger core muscles. You should focus on abs, back and hips. The plank is a static strengthening exercise for abs, back, hip and shoulders. Isometric hold of this exercise is very essential for stabilizing the trunk during various exercises. This is best for strengthening deep core muscles, transverse abdominus.

Lie face down with forearms on the stability ball. Keep your feet together or minimum 1 inch apart.

Lift your body up onto your forearms and toes so that only your toes touch the floor. Keep your back straight and hold your body in a straight line from head to heels.

Place the elbows directly under the shoulders, forearm on the ball and clasp your hands together.

Keep your head in a neutral position; don’t let your head move up or down. You should focus on engaging core muscles. Don’t allow your hips to rise or body to sag.

Hold this position as long as you can. Then lower your body to the starting position.

Muscles:

Transverse abdominis, rectus abdominis, erector spinae, pectoralis, deltoid, trapezius, rhomboids, serratus anterior, gluteus maximus, quadriceps, Sartorius, gastrocnemius.

Prone plank with legs on stability ball:

Lie face down with shins and top of feet on a stability ball. Keep your feet together or minimum 1 inch apart.

Lift your body up on your hands. Keep your back straight and hold your body in a straight line from head to heels. Place the hands directly beneath the shoulders.

Keep your head in a neutral position; don’t let your head move up or down. You should focus on engaging core muscles. Don’t allow your hips to rise or body to sag.

Hold this position as long as you can. Then lower your body to the starting position.

Muscles:

Transverse abdominis, rectus abdominis, erector spinae, pectoralis, deltoid, trapezius, rhomboids, serratus anterior, gluteus maximus, quadriceps, Sartorius, gastrocnemius.

Plank rotation on stability ball:

Come onto push up position with shins on the stability ball and hands on the floor. Balance your body on your shins and hands. Keep your body in single alignment from heels to head.

Now twist your lower body on the ball to your right side and make sure you maintain upper body stable. Return to the starting position and repeat with the opposite side.

Keep continue alternating side back and forth.

Muscles:

Transverse abdominis, rectus abdominis, erector spinae, obliques pectoralis, deltoid, trapezius, rhomboids, serratus anterior, gluteus maximus, quadriceps, Sartorius, gastrocnemius. Gluteus medius, gluteus minimus, hip adductors, quadriceps, hamstrings.

Side plank with feet on stability ball:

Lie on your right side of the body with forearms on the floor and feet on a stability ball.

Raise your hips off the floor until your body comes in a single alignment from your shoulders to ankles. Tighten your abs and keep back straight. Don’t hold breath and hold this position for 15-30 seconds.

Switch side and repeat.

Muscles:

Internal obliques, external obliques and transverse abdominis, Gluteus medius, gluteus minimus, hip adductors, gluteus maximus, quadriceps, hamstrings.

Chest

Dumbbell chest press on stability ball:

Lie with your head, neck and upper back on a stability ball. Place feet flat on the floor with knee bent up to 90 degrees.

Grab a dumbbell in each hand, bend your elbows and rest your hands at either side of your chest with palms facing forward.

Now slowly press dumbbells up by extending your both arms.

Then lower them down over the chest or shoulder.

Repeat.

Muscles:

Pectoralis major, anterior deltoid, rectus abdominus, quadriceps.

Wall pushups with stability ball:

Grab a stability ball in both hands and place it against the wall at shoulder level.

Your feet should be around 3-4 feet away from the wall and shoulder width apart.

Straighten your elbows and palms flat on a stability ball.

Now slowly lean your head and chest towards the ball by bending both elbows out to the sides.

You should come close to the ball without touching it.

Then straighten your arms and push yourself back to the start position.

Muscles:

Pectoralis major, triceps brachii, anterior deltoid, serratus anterior

Incline push ups on stability ball.

Start with push up position, placing your hands on the ball. Hands should be either just below your chest at shoulder width apart or wider than shoulder width apart.

Your feet should be either close together or slightly apart. Keep your back straight and your body form a straight line from ankles to head.

Now slowly bring your chest towards the ball and push back up to the start position. Repeat as required.

Muscles:

Triceps, anterior deltoid, pectoralis major, serratus anterior, abs and legs muscles

Dumbbell fly on stability ball

Lie with your head, neck and upper back on a stability ball. Place feet flat on the floor with knees bent 90 degrees.

Grab a dumbbell in each hand and place your arms in front of your chest with elbow slightly bent and palms facing each other.

Now lower the arms out to the side until arms are level with the chest with elbows slightly in a bent position.

Then bring the arms back up together as in hugging motion. Repeat.

Muscles:

Chest-pectoralis muscles, deltoid, and abs

Stability ball push ups plus:

Come onto push up position with hands on a stability ball underneath your shoulders. Keep your elbows straight and core tight.

Now slowly bend your elbows and lower yourself down until your elbows are at a 90 degree angle.

Hold for 1 count and push back to the start position. Repeat 10 times.

Muscles:

Pectoralis major, anterior deltoid, triceps brachii, serratus anterior, rotator cuff muscles, rhomboids, abs and obliques, erector spinae, quadriceps, gluteus maximus

Decline push ups on stability ball:

Lie down on your stomach with a stability ball behind you. Place your hands on the floor with wider shoulder width apart.

Rest your front of entire lower legs (or distal area of lower legs) and feet or toes on the stability ball.

Your feet should be close together or slightly apart. Keep your back straight and body in a straight line from head to heels. Keep abs engage.

Now lower your body down towards the floor by bending your elbows and hold for 1 count.

Then push yourself up by straightening arms.

Then repeat till your goal.

Muscles:

Pectoralis major, anterior deltoid, triceps brachii, serratus anterior, rotator cuff muscles, rhomboids, abs and obliques, erector spinae, quadriceps, gluteus maximus

Stability ball push up with tuck knee:

Start in push up position with toes on a stability ball and hands on the mat just underneath the shoulders. Keep your elbows straight and core tight.

Now slowly bend your elbows and lower yourself down towards the floor until your elbows are at a 90 degree angle. Hold this position for 2 Sec and return to start position.

After 1 rep of Push up, bend your knees and bring them towards the chest and roll a ball forward and then extend your legs, return to start position. That’s one rep.

Repeat 10 times and 2-3 sets.

Muscles:

Pectoralis major, anterior deltoid, triceps brachii, serratus anterior, rotator cuff muscles, rhomboids, abs and obliques, erector spinae, hamstrings, quadriceps, gluteus maximus

Back

Single leg extension on stability ball with reverse flies with dumbbell:

Place a stability ball behind your left leg.

stand with right foot on the floor, bend your left knee and rest your shins and left foot on the stability ball so left heel comes near to your left butt.

Hold a dumbbell in each hand and extend your arms in front of your chest with palms facing each other and hands are shoulder width apart.

Simultaneously straighten your left leg back by rolling ball behind you, bend your upper trunk forward from your waist until your back is parallel to the floor and bring dumbbells down towards the floor. Bend your right knee slightly.

Hold this position and extend your arms out at the shoulder level. Then lower your arms back and repeat 5 times. Switch side and repeat.

MUSCLES:

Back, abs, glute, quadriceps, pectoralis major, anterior deltoid

Back extension on a stability ball:

Lie on your stomach on a stability ball, keep your legs straight and toes on the floor. Keep your back flat and extend your arms overhead.

Now slowly lift your chest and arms up and back as high as you can. Hold for 2 count and return to start position.

Muscles:

Erector spinae, glutes and abs

Stability ball alternate leg lift:

Lie on your stomach and upper thigh on the stability ball. Rest your hands and toes on the floor. Your hands should be underneath shoulders and shoulder width apart.

Tighten your abs and head and spine should in a single alignment.

Slowly begin to lift one leg off the floor. Hold for 5 seconds and repeat with the other leg.

Keep continue lifting alternating leg off the floor.

Muscles:

Lower back- erector spinae, abs, and gluteus maximus

Superman on ball:

Lie your stomach and hips on the center of the ball. Rest your palms and toes on the floor. Hands should be underneath your shoulder and legs should be straight out behind you.

Lift left arm and right foot off the ground until they are in an alignment with your body.

Hold for 2-3 second and Return to start position.

Repeat with left arm and right foot. Repeat 10-15 times. Keep continues by alternating back and forth

Muscles:

Lower back-erector spinae, gluteus maximus, transverse abdominis, mutlifidus, quadratus lumborum, hamstrings, deltoid, and

Shoulders

Rear lateral raises on stability ball with dumbbell:

Lie on your chest on the stability ball with hangs your arms in front of your chest and extend your legs behind your body.

Hold dumbbells with both hand and palms facing each other.

Slowly raise your arms out and up to the level of your shoulders where your arms are parallel to the floor. Pause for 1 sec and return to the start position. Repeat till your goal.

Muscles:

Posterior deltoid, trapezius, middle deltoid, infraspinatus, rhomboids and teres minor

Seated bent over dumbbell row on stability ball:

Sit on a stability ball, knees bent and feet on the floor.

Lean forward from your hip and back straight.

Hold a dumbbell in each hand and hangs them down parallel to your lower legs.

Now lift the dumbbells up towards your stomach with elbows pointed up..

Bring them back to the starting position and repeat.

Muscles:

Posterior deltoid, trapezius, middle deltoid, infraspinatus, rhomboids and teres minor

Hide and lift the ball:

Stand with feet hip width apart and keep your head and back in one alignment.

Extend your arms behind you and grab the ball behind your lower back.

Slowly begin to lift the ball away from butt and simultaneously squeeze the ball with your hands.

Return to start position and repeat for 15 times.

Muscles:

Deltoid, triceps, chest, abs and back.

Lateral raise on stability ball:

Sit upright on the stability ball and hold a dumbbell in each hand at sides of your body with palms facing you.

Now slowly lift the dumbbells up to the sides until they are level with your shoulders with slight elbows bent.

Then lower down to the starting position and repeat.

Muscles:

Middle deltoid, trapezius, anterior deltoid, serratus anterior, supraspinatus, abs and back

Single leg extension on stability ball with reverse flies with dumbbell:

Place a stability ball behind your left leg.

stand with right foot on the floor, bend your left knee and rest your shins and left foot on the stability ball so left heel comes near to your left butt.

Hold a dumbbell in each hand and extend your arms in front of your chest with palms facing each other and hands are shoulder width apart.

Simultaneously straighten your left leg back by rolling ball behind you, bend your upper trunk forward from your waist until your back is parallel to the floor and bring dumbbells down towards the floor. Bend your right knee slightly.

Hold this position and extend your arms out at the shoulder level. Then lower your arms back and repeat 5 times. Switch side and repeat.

Muscles:

Posterior deltoid, middle deltoid, rhomboids, infraspinatus, trapezius, teres minor, erector spinae, abs, gluteus maximus, hamstrings,

Triceps

Triceps kick backs on stability ball:

Stand next to a stability ball with feet shoulder width apart. Lean forward from your waist and slightly bend your knees.

Place one hand on a top of stability ball and hold a dumbbell with the opposite hand. Keep your back straight.

Upper arm should be fixed with your body and elbow bent 90 degrees with a dumbbell in hand.

Now slowly straighten your elbow back. Repeat.

Muscles:

Triceps.

Triceps dips on stability ball:

Sit on the stability ball with knees bent and feet flat on the floor. Rest your hands either side of your hips with shoulder width apart and fingers pointed forward.

Slowly shift your hips forward off the ball and balance your body on your hands and feet.

Now lower your body down towards the floor by bending your elbows. Hold for 1 sec and raise your body up by extending your elbows.

Repeat.

Muscle:

Triceps, anterior deltoid, pectoralis major, pectoalis minor, rhomboids, levator scapulae, latissimus dorsi, biceps, lower trapezius

Triceps dips on bench and stability ball:

Sit on the edge of the bench and place your hands either side of your body and feet on the stability ball.

Length between bench and ball should be around your leg length.

Slowly slide your hips off the bench and balance your body on your hands and feet.

Slowly lower your body down by bending your elbows at around 90 degrees. Then lift your body up by extending your arms. Repeat.

Muscle:

Triceps, anterior deltoid, pectoralis major, pectoalis minor, rhomboids, levator scapulae, latissimus dorsi, biceps, lower trapezius

Legs, glutes and quadriceps

Hip thrust stability ball:

Sit in front of stability ball on the floor with knees bend and feet flat on the floor.

Lean back and rest your upper back and middle back on a ball.

Clasp your hands and place behind your head.

Slowly lift your hips off the floor until your body makes a straight line from your shoulder to knees. Hold and lower down and repeat without touching the floor.

Perform 10-12 reps and then come to the floor.

To make it harder you can place a barbell on the hips.

Muscles:

Abs- rectus abdominis, glutes, back- erector spinae, obliques, hamstrings, rectus femoris, gastrosoleus

Single leg Hip thrust with head on ball:

Sit in front of a stability ball on the floor with one knee bend and foot flat on the floor. Extend out the other leg off the floor in front of you. Clasp your hands and place them behind your head.

Lean back and rest your upper back and elbows on a bench.

Slowly lift your buttock off the floor until your body makes a straight line from your shoulders to knees.

Hold and lower down and repeat without touching the floor. Do 10-12 reps and then come to the floor.

Muscles;

Gluteus maximus, gluteus medius, rectus abdominis, erector spinae, hamstrings, quadriceps, gastrosoleus

Hip thrust with dumbbell pull over on stability ball:

It targets abs, back and legs

Variation:

Sit in front of stability ball on the floor with knees bent and feet flat on the floor.

Lean back and rest your upper back and middle back on a ball.

Grab a dumbbell with your both hands.

Slowly lift your hips off the floor until your body makes a straight line from your shoulders to knees. This is your starting position.

Extend your arms in front of the chest toward the ceiling. Slowly bring a dumbbell over your head. Then return in front of chest and perform dynamic movement for 12-15 times.

Then come to the floor.

Muscles;

Triceps, pectoral muscles, Gluteus maximus, gluteus medius, rectus abdominis, erector spinae, hamstrings, quadriceps, gastrosoleus, latissimus dorsi, teres major, deltoid, rhomboids, levator scapulae.

Side laying double legs lift with ball:

Lie on your right side of the body and prop your head up on your right hand.

Rest your left hand in front of your stomach to support your body and extend both legs straight out.

Grab a stability ball in between your lower legs. Keep your abs in and back straight throughout the exercise.

Slowly lift both your legs up off the floor towards the ceiling. Return to the start position. Repeat 10 times on each side.

Muscles:

Gluteus medius, gluteus minimus, gluteus maximus, adductors, obliques, rectus abdominis, erector spinae,

Side lying on ball with leg lift:

Lie on your right side on the stability ball. Rest your upper right trunk on the ball and keep right arms around the ball, and place left hand in front of chest.

Extend both legs straight out.

Slowly lift left leg up toward the ceiling and return to start position and repeat. Repeat 10 times on each side.

Muscles:

Gluteus medius, gluteus minimus, glutes maximus, hip adductors, obliques, abs and back

Lunges with stability ball:

It strengthens butt and thigh muscles. It involves the whole body in one movement. It keeps your core engaged and provides stability and balance.

Stand facing away from the stability ball. Stand on one leg and extend the other leg backward and place shin of leg on top of the stability ball.

Keep your hands on your hips.

Now bend your front knee at 90 degrees and keep your back knee almost straight.

Push yourself back to the starting position and repeat until you reach your desired goal.

Repeat with opposite leg.

Wall squat with stability ball:

This exercise is an ideal way for beginners to perform squats while learning good technique before moving to advanced squat exercise.

Place the ball between the wall and your lower back and lean against it by pulling the shoulder back.

Keep your feet around 2 feet away from the wall and feet hip width apart. You can either rest your arms at the side of body or straighten them in front of your chest.

Keeping back in contact with a stability ball, lower yourself bending at your knees until your thighs are parallel to the floor.

Hold for 1 count and straighten your legs and comes to in the start position. Repeat 10 times.

Muscles:

Gluteus maximus, quadriceps, hamstrings and erector spinae, transversus abdominis, gluteus medius/minimus, hip adductors and calf muscles.

Stability ball wall squats with dumbbell:

Place the ball between the wall and your middle-lower back. Grab the dumbbell straight down at your sides.

Your feet should be shoulder width apart and planted 6 to12 inches away from the wall. Keep your back straight against the ball.

Bend your knees and lower your body into squat. Hold this position 5-10 seconds or more if possible. Then slowly slide back up the wall.

Muscles:

Gluteus maximus, quadriceps, hamstrings and erector spinae, transversus abdominis, gluteus medius/minimus, hip adductors and calf muscles.

Stability ball wall squats with medicine ball and dumbbell:

Place the ball between the wall and your lower back.

Hold a pair of dumbbell in each hand at your side. Keep your feet shoulder width apart and 6 to 12 inches away from the wall.

Squeeze a medicine ball between your knees throughout the squat.

Now slowly bend your knees and lower your body into a squat till your knees at 90 degrees. Then slowly slide back up the wall.

And repeat till your goal.

Stability ball wall one leg squats with dumbbell:

This is an advanced exercise.

Place the ball between the wall and your middle-lower back. Grab the dumbbell straight down at your sides.

Your feet should be shoulder width apart and planted 6 to 12 inches away from the wall. Keep your back straight against the ball.

Lift right foot off the floor (lift either forward or bend knee back), bend your left knee and lower your body into one leg squat. Hold this position 5-10 seconds or more if possible.

Then slowly slide back up the wall.

Single leg squat with stability ball:

Stand facing away from stability ball. Stand on one leg and stretch the other leg backward and top of foot rest it on a stability ball. Let your arms hang on your sides.

Now bend your front knee and lower your body down into a squat until your front knee comes at 90 degree and the rear knee comes close to touching the floor.

Push yourself back to the starting position and repeat until you reach your desired goal. Repeat with the opposite leg.

Muscles:

Gluteus maximus, quadriceps, hamstrings and erector spinae, transversus abdominis, gluteus medius/minimus, adductor magnus, quadratus lumborum, iliopsoas, tensor fasciae latae, and calf muscles.

Stability ball squat:

Stand in front of the stability ball. Rest your right foot on the ball.

Slowly roll the ball forward and bend your left leg and lower body down into squat position.

Pause for 1 sec and roll the ball back to start position and extend your left leg to come back to a start position.

Repeat for 10 times.

Switch your leg and rest your left foot on the ball and repeat more 10 times.

Stability ball bridging:

Lie on your back on the floor with your feet on the top of the stability ball. Rest your arms at your sides with palms facing down. Pull abs in towards your spine.

Slowly lift your pelvis up towards the ceiling by pushing through your feel on a stability ball until your shoulders, hips, knees and ankles come in a straight line. Make sure your upper back and shoulders stay on the floor during exercise.

Return to the starting position

Repeat 10 times.

Muscles:

Gluteus maximus, gluteus medius, rectus femoris, erector spinae, hamstrings, gastrosoleus, obliques,

Bridging on stability ball with leg lift:

Lie on your back with right knee bent and right foot on the stability ball. Bring your left knee towards your chest by bending your knee and hip.

Place your arms at your side of body. Pull abs in towards your spine.

Slowly press your right foot into the stability ball and lift your hips off the floor.

As you come up into bridging position, straighten your left leg up and toes pointed towards the ceiling. Make sure your upper back and shoulders stay on the floor during exercise.

Hold for 2 second and return to the starting position and repeat for 10 times.

Switch your leg and rest your left leg on the ball and extend your right leg up. Repeat 10 times.

Muscles:

Gluteus maximus, gluteus medius, rectus femoris, erector spinae, hamstrings, gastrosoleus, obliques,

Single leg extension on stability ball and bending with dumbbell

Place a stability ball behind your left leg.

stand with right foot on the floor, bend your left knee and rest your shins and left foot on the stability ball so left heel comes near to your left butt.

Hold a dumbbell with your left hand and extend your left arm overhead. Rest your right arm at your side.

Now straighten your left leg back by rolling ball behind you, simultaneously bend your upper trunk forward from the waist until your back is parallel to the floor while bringing a dumbbell down towards the floor.

Repeat 12 times. Switch side and do another 12 reps.

Muscles:

Legs, Lower back, Core, glute and shoulders

Calves muscles

Dumbbell seated calf raise on stability ball

Sit on the stability ball facing a block on the floor. Rest your balls of feet on the block with heels down on the floor. Rest dumbbells on the thighs and hold with both hands.

Slowly lift your heels up as high as possible by pushing toes against block.

Then lower your leg down by flexing your ankle back to start position.

Repeat till your desire goal.

Muscles:

Calf muscles

STRETCHES WITH STABILITY BALL:

Stretching with stability ball has started in physiotherapy clinic, but now the stability ball stretching is become most liking in health and fitness classes and gym classes. Stretching is a part of a well rounded fitness program and Stretching at the end of the workout can prevent injuries and muscle strains. It is best done when muscles are warm.

Chest stretch and its variation:

Chest stretch I:

Chest stretches to release your tight chest muscle which is mainly due to slouch posture, sitting in front of computer for an extended period of time, other health and fitness related tightness.

Come on your hands and knees next to the ball so it is to the right of your shoulder.

Bend your right elbow at 90 degrees and stretch your right arm out to your side and place it on the ball.

Slowly drop your torso towards the floor until a gentle stretch is felt in your right chest.

Hold this stretch for at least 20-30 seconds and repeat with opposite arm.

Chest stretch ll:

Stand upright in front of the stability ball and rest your palms on the ball.

Now slowly walk backward until your spine extends fully.

Then drop your torso toward the floor until a gentle stretch is felt in your chest.

Hold for 20-30 seconds

Chest stretch lll:

Lie on your middle back on the stability ball with knees bent at 90 degrees and feet flat on the floor.

Bring your arms out away from you and elbows bent at 90 degrees or keep your arms straight and bring them towards the floor.

Feel stretch at your chest not at your arms.

Hold for 20-30 times and repeat 3 times.

Chest stretch IV:

Kneel in front of the stability ball and rest your palms on the ball with arms around shoulder width apart or wider.

Slowly walk back until entire back and arms are straight fully. Don’t slouch your back and keep your arms straight.

Slowly lower your chest down towards the floor and feel a stretch in your chest.

Hold for 20-30 seconds.

Inner thigh stretch:

Stand next to the stability ball so it is to the right of your legs but few inches away from the body.

Extend your right leg out away from you and rest your calf on the ball and toes pointed out.

Feel stretch at the inner part of your thigh.

You can modify by bending your overhead arms and trunk to the right side.

Upper back stretch:

Kneel in front of the ball and rest both your hands on the top of the ball.

Slowly allow the stability ball to roll forward away from you until your arms and back are fully extended.

Pull your hips down on the heels and sit on the foot. Let your head and chest fall between your arms towards the floor and feel stretch at your upper back.

Hold for 20-30 seconds and repeat 3 times. It also eases tightness in your lower back.

Lower back stretch:

Lie on your back on the floor and rest your back of your lower legs on top the of stability ball. Pull your abs in.

Slowly begin to bend your knees towards your chest and roll the ball towards you with the help of lower legs until you feel a stretch in the lower back.

Hold for 5 seconds and then extend your knees and move the ball back to start position using your lower legs.

Repeat 3-4 times.

Glute stretching:

Lie on your back on the mat with your right lower leg on a stability ball.

Cross your left lower leg over right thigh and rest your left ankle on your right knee.

Rest your arms at your sides.

Roll the stability ball towards you with your right foot so that your feel a stretch in your left glute.

Hold this position for desired time. Switch sides and repeat.