A stability ball adds instability, so your core works harder during every exercise. This workout covers upper body, lower body and core; do it two or three times a week.
Upper body
| Exercise | How | Sets x reps |
|---|---|---|
| Incline push-up on ball | Hands on the ball, body straight | 3 x 8 to 12 |
| Dumbbell chest press | Upper back on ball, hips lifted | 3 x 10 to 12 |
| Prone Y-T raise | Chest on ball, raise arms in Y then T shapes | 2 x 10 |
| Decline push-up | Feet on ball, hands on floor | 3 x 6 to 10 |
Lower body and core
| Exercise | How | Sets x reps |
|---|---|---|
| Wall squat | Ball between back and wall | 3 x 12 |
| Hamstring curl | Heels on ball, hips up, pull ball in | 3 x 10 |
| Ball rollout | Kneel, forearms on ball, roll forward | 3 x 8 |
| Pike or knee tuck | Plank with feet on ball, pull knees or hips up | 3 x 8 |
Ball size
Choose a ball that puts your hips and knees roughly level when sitting, and inflate it firmly for exercises that need stability.
This article is general information, not medical advice. Check with a doctor or qualified professional before starting a new exercise program, especially if you have an injury or health condition.
Frequently asked questions
Are stability ball workouts effective?
Yes, especially for core strength and balance.
Can I build muscle with a stability ball?
You can, particularly when combining it with dumbbells.
Is it safe for beginners?
Yes, start with simpler moves and keep the ball near a wall.
