Stability Ball Workout

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Stability Ball Workout

Use the stability ball as an effective training tool to increase muscular strength and joint range-of-motion. The focus of the program is on muscular strength and endurance so the goal is to complete between 12-15 repetitions. Need a stability ball? Visit the ACE store

WARM-UP

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Cobra

Hold position for 20-30 seconds, return to a comfortable resting position; rest 30 seconds, repeat stretch 1-2 more times.

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Stability Ball Knee Tucks

Perform 12-15 repetitions, rest for 45-60 seconds; repeat 1-2 more times for a total of 2-3 sets. To increase the level of difficulty, add a push-up so the sequence becomes a push-up-to-knee-tuck.

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Frequency:

This program could be done two-to-three times per week, with at least one full day of rest between workouts.



Intensity:

The purpose of using a stability ball is to develop intramuscular coordination. The inherent instability of the ball will create an effective overload to increase muscle strength and joint integrity. When starting the program complete each exercise or stretch for 1-3 sets resting between each set before moving to the next exercise. To increase the intensity (burn more calories); turn the routine into a circuit and complete one exercise right after the other and rest for 2-3 minutes after the completion of one circuit (all exercises).

WORKOUT

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Stability Ball Pikes

Perform 12-15 repetitions, rest for 45-60 seconds; repeat 1-2 more times for a total of 2-3 sets.

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Stability Ball Reverse Extensions

Perform 12-15 repetitions, rest for 45-60 seconds; repeat 1-2 more times for a total of 2-3 sets.

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Stability Ball Shoulder (Glute) Bridge

Perform 12-15 repetitions, rest for 45-60 seconds; repeat 1-2 more times for a total of 2-3 sets.

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Stability Ball Dumbbell Fly

Perform 12-15 repetitions, rest for 45-60 seconds; repeat 1-2 more times for a total of 2-3 sets.

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Stability Ball Dumbbell Overhead Triceps Extension

Perform 12-15 repetitions, rest for 45-60 seconds; repeat 1-2 more times for a total of 2-3 sets.

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Stability Ball Sit-ups / Crunches

Perform 12-15 repetitions, rest for 45-60 seconds; repeat 1-2 more times for a total of 2-3 sets.

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Stability Ball Russian Twist

Perform 12-15 repetitions, rest for 45-60 seconds; repeat 1-2 more times for a total of 2-3 sets.

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Frequency:

This program could be done two-to-three times per week, with at least one full day of rest between workouts.



Intensity:

The purpose of using a stability ball is to develop intramuscular coordination. The inherent instability of the ball will create an effective overload to increase muscle strength and joint integrity.

When starting the program complete each exercise or stretch for 1-3 sets resting between each set before moving to the next exercise. To increase the intensity (burn more calories); turn the routine into a circuit and complete one exercise right after the other and rest for 2-3 minutes after the completion of one circuit (all exercises).

COOLDOWN

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Cat-Cow

Move slowly through the range-of-motion for 6-10 repetitions; rest 30 seconds, repeat stretch 1-2 more times.

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Downward-facing Dog

Hold position for 20-30 seconds, return to a comfortable resting position; rest 30 seconds, repeat stretch 1-2 more times.

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See Detailed Exercise Information

Cobra

Hold position for 20-30 seconds, return to a comfortable resting position; rest 30 seconds, repeat stretch 1-2 more times.

View Details >

Frequency:

This program could be done two-to-three times per week, with at least one full day of rest between workouts.



Intensity:

The purpose of using a stability ball is to develop intramuscular coordination. The inherent instability of the ball will create an effective overload to increase muscle strength and joint integrity.

When starting the program complete each exercise or stretch for 1-3 sets resting between each set before moving to the next exercise. To increase the intensity (burn more calories); turn the routine into a circuit and complete one exercise right after the other and rest for 2-3 minutes after the completion of one circuit (all exercises).

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