You can find a stability ball in basically every gym, but using one in your workout is a whole different story. We can use stability balls for a variety of exercises- to improve posture, balance, and strength. And they are great for core workouts!
Doing crunches on a stability ball rather than on the ground not only works out your abs, it increases your muscle activity. Stability balls can tone your entire body, so the next time you stare at one in the corner of your gym’s mat room, try it out with one of these workouts:
Forearm Plank
Like a regular plant, but better. Get into a push-up like position with your forearms resting on the ball and your legs behind you. Make sure your elbows are below your shoulders. Stay in this position for 30-60 seconds.
Knee Tuck
Start in a push-up position, but with your toes resting on the ball. Your hands should be directly under your shoulders. Carefully bring your knees towards your chest and extend back to the push-up position. Repeat for 10-15 reps.
Hamstring Curl
Start lying with your back on the floor and the ball in front of you. Put your arms on both sides and place your heels on top of the ball, with your legs straight. Slowly bring your knees to your hips until your feet are resting flat on top of the ball. Repeat for 10-15 reps.
Ball lunge
This one will definitely improve your balance. Stand up straight and place the ball behind you. Put one foot top-down on top of the ball, step your opposite foot out, and bend your knee into a lunge position. Repeat on both sides for 10-15 reps.
Balance Push-Up
The stability ball brings a regular push-up to a whole new level. Get into a push-up position with your feet and ankles resting flat on the ball. Lower your body down, like you would with a regular push-up. Repeat for 10-15 reps.
Dumbbell Chest Press
Start by sitting on the stability ball, holding two dumbbells. Carefully walk your feet out and lean back until your back and neck are rested flat on the ball, and your body is in a reverse table-top position. Make sure your feet are flat on the floor, and your knees are bent. Hold the dumbbells by your chest, and as you exhale, press them up towards the ceiling and back down. Repeat for 10-15 reps.