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Stability Ball Exercises

The stability ball provides numerous benefits including toning the entire body, stability, core strength, posture and muscle balance.

Day 1

Scapular Strength

The muscles that move your shoulder blade, along with your core, provide a foundation for arm and shoulder movements.  Strengthen your scapular stabilizers with these exercises on a stability ball for added core strengthening.  Balance on the ball and move your arms up off the ground in the direction of “Y”, “T”, and “W”.  These directions will target the muscles that control scapular movements. Do 7 reps of each “letter” and do 3 sets.

scapular exercise

Day 2

Single Arm Shoulder Press

Single arm shoulder press while sitting on a stability ball will force the muscles of your core to keep your body steady on the ball. Repeat 12-15 times and 3 sets.

shoulder press exercise

Day 3

Bridging with a Curl

Core strength is important for general health and injury prevention.  This is a dynamic core strengthening exercise because it forces you to stabilize yourself while adding movement.  Place your feet on the stability ball.  Lift your hips off the floor and pull the ball in toward you and then roll the ball back out.  Do 3 sets of 10-15 reps.

bridge curl exercise

Day 4

Tricep Press/ Push up

Work your core and shoulder stabilizing muscles by using the stability ball to perform a close grip push up.  Keep your hands close to each other and from a plank position, press yourself straight up so your arms are fully extended.  When the push up gets too easy, make it more challenging and target the triceps by focusing on just extending your elbows. Start with 6 reps and work up to 20 reps.

tricep press and push up

Day 5

Rear Foot Elevated Squat

Practice your balance and make your lunge more challenging by putting a stability ball under your back foot.  Take a long step and place your back foot on the stability ball.  Squat straight down and keep your front knee over your foot and in line with your third toe. Stand up tall. Repeat on the same side for 10-12 reps and then switch feet.

elevated squat

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