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!
Pin This!
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!
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
Hi there! Iām Amanda! I founded Fueled by Coffee and Fitness to guide you on your fitness journey with short but sweet workouts, easy food ideas, fitness fashion and family friendly fun!
Thanks for sharing these amazing exercises. I have stability ball and I love using it to stretch out my back also. It feels wonderful!
I also like doing that! It does feel great!
Thanks for this, i had no idea there were this many exercises for my exercise ball!
I hope you love it!
How useful, here I thought the the giant red ball I have was just for throwing at my kids. lol
Haha! My kids just throw it at each other…
Awesome! I will have to try this one.
It’s so fun!
Wow, you are a real fitness guru! I was seriously into this before my kids were born, since then…. don’t want to talk about it… LOL Can’t believe you are so fit, will certainly try to get back into this. Super inspiring!
Thanks so much! It took a lot of time and patience haha!!
This post just reminded me to use my stability ball more. I have one, but I have been working out on the treadmill more and more. Thanks for sharing!
Thanks for checking it out!
I never knew you could do so much with a stability ball! I have never used one to work out before but I might have to try this routine š
Oh great! I hope you enjoy it!
Whoa! I had no idea you could do so many exercises with a stability ball! I actually have one and think I will give these a try! Thank you so much for sharing!
And the great thing is there is so much more! š
This is great. I want to add stability ball things into my workouts, but I’ve always been a bit clueless as to how to use them. Will definitely be giving these a try.
Great! I hop you enjoy them!
This is such a great workout! The stability ball has so many benefits.
Yes, it does! Thank you!
I have a stability ball but it’s for people 5’3 and under. I’m 5’4 so I thought I could get away with buying that size because it was $15 cheaper, but I was wrong. The only thing I can manage to do with it comfortably is crunches. I think it’s time for a new ball.
Making sure your ball is the right size is important! I should have put that in my post!
This is a great way tto get a good workout. I would love to have a stability ball. Thanks for showing us how to use it.
Great! Thanks for checking it out!
What a cool post! This workout seems amazing. I bet this would really help for anyone trying to lose weight or stay fit. Thanks for sharing! š
Thank you for checking it out!
Love this!! Deff going to try this next time I’m at the gym!
Awesome!
looks like a great workout – I’ve been looking for some different workouts to try – thanks!
Thank you for checking it out!
Wow- these are some really great ideas. Thanks for sharing!!
I LOVE stability ball workouts! I take clients through moves with the ball often! Great post! šŖš»
Great post! Love your detailed instructions and images!
these are some really great ideas and good workout..
Great post.
Long time supporter, and thought I’d drop a
comment.
Your wordpress site is very sleek – hope you
don’t mind me asking what theme you’re using?
(and don’t mind if I steal it? :P)
I just launched my site –also built in wordpress like yours– but the theme slows (!) the site down quite a bit.
In case you have a minute, you can find it by searching for “royal cbd” on Google (would appreciate any feedback) – it’s still in the works.
Keep up the good work– and hope you all take care of yourself during the coronavirus scare!