Have A Ball!

January 11, 2017 by Marilyn Gemino FitnessWellnessEnglish
stability ball workout

A stability ball workout is the perfect way get in a total body workout right in the privacy of your own home—in minimal time. Using a stability ball to perform exercises forces you to maintain balance which, in turn, increases the difficulty of the move. It also requires that you use your core muscles for balance, strengthening the abdomen and back. All you need is your stability ball, light dumbbells and a little motivation and you’ll be on your way to having a ball!

Here’s a suggested workout to hit all body parts in one session. The key here is to move directly from one exercise to the next with little rest in between:

Wall Squats (works quads and glutes)

Place the stability ball between your back and up against a wall.

Position the ball down around your lower back.

Fold your arms in front of you and bend your knees into a squat position—rolling the ball down the wall.

Hold the squat position for 5 seconds and return to starting position.

Repeat 12-15 times

Bicep Curls into Overhead Press (works arms and shoulders)

Place the ball on the floor, pick up dumbbells and sit on the ball with arms down at your side.

Keeping your body balanced, curl dumbbells up to perform a bicep curl.

Then, to directly into an overhead press by pushing dumbbells up over your head.

Bring back down to your shoulders and then down to your sides.

Repeat 12-15 times

Chest Press (works chest and triceps)

From your seated position, walk out with your feel and roll your body down so that your back is supported by the ball.

Bring dumbbells up parallel to chest with elbows facing out.

Push dumbbells straight up to ceiling.

Return to starting position.

Repeat 12-15 times

Leg Raises (works abs and inner thighs)

Lay on the floor with arms extended out to the side and place the ball between your ankles.

Squeeze the ball with your ankles and lift your legs up to form a 45 degree angle (90 degrees if you are a beginner)

Hold for 3 seconds and return to starting position.

Repeat 12-15 times

Try to work your way up to three sets of all of these exercises and you’re sure to get an awesome total body workout.


In order to avoid risk of injury, please seek advice directly from your physician, especially if you have existing medical issues, before beginning any exercise or nutritional program. Also, be sure to stretch after exercise to avoid muscle and joint tightness.

EH Newsletter

Join Our Extraordinary Health™ Newsletter for the latest health news, recipes, fitness and lifestyle tips.