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This is the real deal and only meant for those who enjoy challenging themselves and are serious about getting in great shape and using great stability ball exercises for core training breakthroughs.
In all honesty, I could create a list of 100 stability ball core exercises for you to do, but that would simply waste your time. And speaking of a waste of time…
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The 9 exercises you’re about to discover kill multiple birds with one stone, strengthen your entire body within single movements, and challenge your stability and core strength.
#1. For each of these core exercises, aim for 10 reps (or 5 on each side where applicable) in a controlled fashion.
#2. For added strength benefit (and where applicable) move your body very slowly on the eccentric (negative) phase of the exercise for a 5-6 second count. In most cases, this is where you lower yourself back to the floor or ball against gravity.
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This eccentric focus allows you to make a basic bodyweight core exercise much more demanding and require a greater activation of your type 2 muscle fibers – all good for building strength and burning fat with bodyweight exercises.
#3. Remember, your “core” is defined as any muscle crossing your shoulder or hip joints. Thus, a lot of muscle makes up your core and so that’s why you’ll see leg exercises as well as upper body push-up exercises in this list, too.
To get the most benefit from this exercise, ensure your body is in a straight line from head to toes, your hips are square (parallel to the floor), and that your abs are tucked in and braced.
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Another key point is to ensure that your shoulders are over top of your hands at all times so that your body does not rock back and forth, in which the benefit of this stability ball exercise is mostly lost.
If you have sensitive wrists, use a pair of dumbbells as your base for your hands and this will keep your wrists in a more neutral position and lessen their load.
I love doing this push-up variation before any type of chest or pushing-type workout because the unstable ball really gets a lot of neglected muscle fibers firing.
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Keep your hands to the side of the ball so that you wrists are more neutral and lower very slowly toward the ball to make this a good challenge.
To get the most benefit from this exercise make sure your legs and arms are pressed into the ball at all times.
Even when you extend one arm and leg to just above the floor, the leg and arm still holding the ball should be pushing into the ball.
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Somewhat similar to the above exercise, this stability ball ab exercise uses only your legs while your torso and arms are braced against the floor.
Then twist your legs so that your right leg is at the front of the ball (facing you), while your left leg is on the opposite side (facing away from you).
This is an amazing exercise for the back of your legs. If you want to firm up those jiggly hamstrings, then do this exercise.
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The key is to keep your hips elevated the entire time so that your body is in one straight diagonal line from your feet to your head.
Dig your heels into the ball as your drag the ball back toward your bum. Squeeze the hamstrings, then return SLOWLY to legs fully extended (remember to keep your hips up).
This stability exercise is like a plank on steroids as it challenges all of your core muscles, including your obliques and groins.
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Start with your hands on the floor, shoulders over top your hands, abs braced, body in a straight line, and feet on either side of the ball, which forces your groins to activate to prevent your legs from slipping off. This alone is a huge benefit.
This one will challenge you nicely, especially if you use a small ball so that you’re lower to the floor, which makes this type of ball exercise more demanding.
Most people get this exercise wrong by digging their elbows into the floor which is a CHEAT and negates a lot of the benefits of doing it properly.
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Here, I’d like you to dig your forearms and especially your wrists into the ball. This alone will increase your core activation 10-fold.
Then, simply move the ball around in a small circular motion moving only your arms. Your entire body should remain still like cemented concrete.
As you move the ball through that circular motion you’ll feel different muscles in your core activate at different points of the movement. To make it more challenging, draw a bigger circle. But remember to keep your body as solid and still as possible.
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The ball should be under your head and shoulders and feel like a pillow, while your arms are outstretched to the side and fully engaged/contracted.
As with all of these stability ball exercises the key with this one is to ensure that your hips are up and your body is in a straight line from your knees to your shoulders.
You’ll also notice the left side of your lower back fire up as well, which reminds us of the intricate contralateral (cross) connection between our glutes and low back.
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NOTE: You can feel the same activation pattern when standing on one leg. If standing on your right leg, your right glute will fire as will the left side of your back. And vice versa.
To make this exercise even more challenging, once you’ve reached your balance limit to either side of the ball, lift the opposite leg off the floor. Boom! Feel the difference that makes.
In my humble opinion, this is the most challenging push-up because it significantly challenges your core, upper chest, shoulders, and triceps more than any other push-up variations.
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I would recommend holding onto dumbbells at the floor to keep your wrists more neutral especially as you lower into the push-up.
It’s a pretty easy movement, as you lower down, draw your knees in towards your wrists. This will naturally roll the ball in as well.
But the real test begins when you push yourself out of this “tucked” position. Give it a shot and see for yourself.
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Before we wrap, let’s bring all 9 of the stability ball exercises for core training together into a nice little workout routine.
Here, we’ll do a 9-exercise circuit with little to no rest between exercises, which will make this more of a metabolic and fat burning workout, without the need for cardio.
Perform 10 reps at each exercise (5 on each side where applicable). No rest between exercises, 1 minute rest between sets. Complete 2 sets.
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Did you enjoy this article on the 9 Best Stability Ball Exercises? If so and you want to take your abs and core to the next level, then I’d invite you to download my FREE report called the Flat Stomach Secret. It’s packed with 7 unknown ways to lose belly fat and get amazing abs.
Yuri Elkaim is one of the world’s most trusted health and fitness experts. A former pro soccer player turned NYT bestselling author of The All-Day Energy Diet and The All-Day Fat Burning Diet, his clear, science-backed advice has transformed the lives of more than 500, 000 men and women and he’s on a mission to help 100 million people by 2040. Read his inspiring story, “From Soccer to Bed to No Hair on My Head” that started it all.We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission Here’s our process.
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Time to get schweddy with some balls! Medicine balls, that is. Available in varying sizes and weights (some up to 150 pounds), these weighted spheres can help improve muscular power and sports performance.
Medicine balls can be thrown and caught (don’t try that with a dumbbell!), making for explosive movements that can improve overall athletic ability.
While recent research on medicine balls is limited, a 2012 study found that a 12-week resistance training program using medicine balls improved throwing distances.
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Ignjatovic AM, et al. (2012). Effects of 12-week medicine ball training on muscle strength and power in young female handball players. DOI: 10.1519/JSC.0b013e31823c477e
In 2018, research on children (don’t worry — no kids were harmed in the making of this study) found that medicine ball interval training could elicit the same amount of cardio demand as intermittent running or cycling.
When choosing a weight, pick a ball that’s heavy enough to slow the motion, slower than if you weren’t using any weight at all. Make sure it’s not so heavy that your control, accuracy, or range of motion (or the person next to you) takes a hit.
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For each move, aim for 10–15 reps — or as many as you can do with good form. And don’t miss the full-body workout below that puts some of these moves
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