There are so many exercises you can use a stability ball for, especially when it comes to targeting your core [1]. Why? Because this fitness tool, otherwise known as an exercise or Swiss ball, challenges your balance and stability, as the name suggests. And it's not just for your core; moves like lunges [2] and back extensions [3] are made more difficult when an exercise ball is involved.
Ahead, check out workouts straight from trainers on YouTube using stability balls. They range from four to 23 minutes long, so you can do them in the comfort of your home or local gym in no time. We also included a 20-minute yoga sequence using an exercise ball for stretches. Plus, try these workout videos using medicine balls [4] — different exercise equipment — if you're in search of more variety.
18-Minute Full-Body Stability-Ball Workout From Heather Robertson
Trainer Heather Robertson brings us two rounds of nine different moves, each done for 45 seconds followed by 15 seconds of rest. These exercises include hamstring curls, kick-ups, planks, and prayer crunches. Are you up for this?
10-Minute Tone It Up Stability-Ball Routine
Karena Dawn from Tone It Up uses a stability ball and a set of weights for this workout (anywhere from five to 10 pounds (two to five kilograms, she said). Moves include dumbbell chest fly and chest press holding a bridge position with your upper back on the ball, as well as opposite arm and leg extensions [5] while lying on the ball.
5 Stability-Ball Moves For Your Abs From Class FitSugar
Class FitSugar host Anna Renderer walks us through five stability-ball exercises targeting the abs. She explains proper form for side crunches, plank and side step, dead bug, seated sidewinder (like Russian twists [6]), and oblique side-ups, and she also gives suggested reps.
10-Minute Stability-Ball Ab Workout From Heather Robertson
Heather is here for another stability-ball workout, this time focussed on your abs. The routine features two rounds of five exercises completed for 45 seconds each. These are prayer crunches, ball passes, rollouts, cross crunches, and reverse crunches. One thing we love about Heather's videos is that they include music so you don't have to put on your own playlist!
23-Minute Full-Body Stability-Ball Workout From BodyFit by Amy
Amy Kiser Schemper of BodyFit By Amy has this 23-minute stability-ball workout ready for you. It'll get your heart pumping and your entire body working. You'll be utilising a wall for some of the exercises — ball squats and ball push-ups, for example — so make sure you're in a space where an open wall is available.
20-Minute Stability-Ball Yoga From Yoga by Candace
Candace, a NASM-certified personal trainer and yoga instructor, has this 20-minute yoga flow with a stability ball for you to try. You'll be sitting on the ball as well as working through sequences on the floor that stretch your entire body. Poses utilising the ball as a prop include backbend positions, seated Forward Fold, and a form of Extended Child's Pose.
Challenge: Total-Body Stability-Ball Exercises From Jillian Michaels
Jillian Michaels [7] is all about a challenge, and if you're up for it, you can try some of these total-body exercises that use two stability balls. This video demonstrates the moves but does not list a workout, so use your own discretion. There are variations of push-ups, rollouts, and more.
Challenge: More Stability-Ball Exercises From Jillian Michaels
Single-leg hamstring curls, single-leg pike-ups, and some sort of push-up hops? It must be Jillian Michaels. As we mentioned before, Jillian doesn't give directions for a full workout, so use your own discretion!
Bonus: 30-Minute Full-Body BOSU Ball Workout From Sydney Cummings
A BOSU ball is basically an inflated dome that resembles half of a stability ball. If you have access to one at your house or at the gym, you can do this full-body routine from NASM-certified personal trainer Sydney Cummings. Moves include plank jacks, single-leg toe touches, and sit-up and jump, and you'll also need a set of dumbbells briefly.