Finding Time for Fitness in a Busy Life

Full Body Stability Ball Workout

Full Body Stability Ball Workout

If you read my Fitness Products Every Fitness Lover Should Own post, you know I think that Stability balls are pretty amazing! Not only can you use them for working out but you can also use them to sit at your desk! Sitting on a stability ball will work your posture, which is pretty amazing just like that. One other cool thing about stability balls, when a woman is in labor or trying to begin labor, doctors and/or midwives tell her to bounce and roll on a stability ball! How fun! I remember sitting on one while in labor with my daughter to try to progress the labor. She was stubborn and wanted a bit more help to come out. But that is a story for another time! HAHA!!

Anyway, back to working out. If you have a stability ball, you need to try this total body workout! It will work your stability (haha) and also your strength! If you do not have a stability ball yet, you can still do this workout without one! A stability ball will add more core strengthening to this workout.

 

Full Body Stability Ball Workout

For this workout, you will need a stability ball and some light to medium weights. If you do not want to use weights, you definitely do not need to. This full body workout will be 12-15 reps of each exercise with minimal rest in between. You will go through the circuit 3 times! Don’t forget to warm up and cool down and this workout will take you less than 25 minutes to complete! We all have time for that!Ā 

 

See below the picture for steps on how to do each exercise!

 

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stability ball workout
Full body Stability ball workout. These total body stability ball exercises will work everything from abs and core to legs and booty and don’t forget the upper body!

 

One of my favorite things to do when working out is listen to music. Music pumps me up and gives me that boost I need to continue the workout! For a full body workout, I like upbeat music! I have a playlist that goes perfectly with this workout!

Want to try this workout? Check out my Spotify playlist for the perfect music to go with this workout!

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Step by Step Instructions!

Chest Press

  • First, start with your feet in front of the stability ball
  • I think its easiest to sit all the way on the ground, then roll your self up where your upper back is on the ball
  • While in this position, squeeze your booty to keep your hips high
  • Next, bring weights to chest level with elbows out
  • Pushing up, bring weights above chest and arms straight
  • Then bring back down to chest level
  • Repeat

Skull Crusher

  • First, start with your feet in front of the stability ball
  • Then sit all the way on the ground, then roll your self up where your upper back is on the ball
  • While in this position, squeeze your booty to keep your hips high
  • Next, bring the weights over your chest with arms straight
  • Bending at the elbows bring weights towards your head
  • Then, straighten arms up above chest
  • Repeat

Crunches

  • First, start with your feet in front of the stability ball
  • Sit all the way on the ground and roll yourself up where your whole back is on the ball
  • Using your core, crunch your upper body up
  • Then, slowly bring back down to the ball
  • Repeat

Hamstring Curl

  • First, lay on your back on the floor with your first on the ball and knees bent
  • Next, left booty off the ground
  • Then, while keeping the booty off the ground, roll the ball out by straightening your legs
  • Pushing through your heels, bring the ball back towards your booty
  • Repeat

Back extension

  • First, lay your hips, stomach, and chest on the stability ball
  • I like to keep my feet out wide for stability
  • Next, place your hands behind your head
  • Using your back left your chest off the ball
  • Slowly lower back down to ball
  • Repeat

Mountain Climbers

  • First, with elbows on the ball, step your feet out to plank position
  • Next, bring left leg in towards chest
  • Then, put the left leg back
  • Bring the right leg in towards chest
  • Then, put the right leg back
  • Repeat

Roll Out

  • First, with your knees on the ground, place your elbows on the ball
  • Your hips should try to be in line with your shoulders and knees, so don’t have your butt up too high
  • Next, slowly roll the stability ball out with your elbows and core
  • Make sure your keep your hips from dipping
  • Slowly roll the ball back to start position
  • Repeat

Leg Lifts

  • First, start with your elbows on the ball and your feet in plank position
  • Slowly lift your left leg up while squeezing your booty
  • Next, lower it back down
  • Then slowly lift your right leg up while squeezing your booty
  • Next, lower it back down
  • Repeat

Reverse Fly

  • First, start with your hips, stomach, and chest on the stability ball
  • Then with your arms down at your sides and using your back muscles, lift your arms up
  • Slowly lower back down
  • Repeat

Ball Pass

  • First, start laying on your back with the stability ball between your legs and your arms about your head
  • Next, bring your legs up above your hip and your arms up
  • Pass the ball from your legs to your hands
  • Slowly lower back down, keeping your legs hovering over the ground and yours arms above your head
  • Bring your legs and arms back up
  • Then pass the ball back to your legs
  • Slowly lower back down
  • Repeat

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Disclaimer: I am a NASM certified personal trainer. I can give advice on what workouts would be great for just about anybody. If you have any medical conditions, please check with your doctor before starting a workout routine.

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