5 Stability Ball Exercises for a Full-Body Workout

Stability Ball for a Full-Body Workout
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If you’ve been to the gym, you might have seen stability balls around. Why not? Aside from being affordable, stability balls are so lightweight that they’re one of the most common and popular fitness equipment used regardless of fitness level.

Let’s take a look at how stability balls can benefit you.

Stability Ball: Pros

Stability balls are excellent workout tools to test and improve your balance and core stability. But wait, there’s more! lol. They’re wonderful fitness equipments because of the following reasons:

  • They are versatile. Most people use stability balls only for ab exercises, but the secret these balls hold is that they can challenge all your exercises, from upper limb exercises to core and down to lower body exercises.
  • They add variety to your routine and modifies any traditional exercise to create a more advanced routine.
  • They work out the entire body and engage more than one muscle group.
  • They improve your overall fitness, enhancing your endurance, muscle strength, flexibility, balance, coordination, and focus.
  • They refine your posture and spinal stability, thereby improving your physical appearance.

How to perform these workouts

Stability balls are great for a full body workout working and keeping your muscles involved. Perform these exercises as a circuit and repeat it for 3 sets. If you’re an advanced exerciser, you can increase the sets and reps you do.

Full-body workout with stability balls


1. Leg Curls

The leg curl is a popular exercise to target the hamstrings and glutes for more toned thighs and butt.

How to:

  • Lie on a mat with your legs together, calves resting on the ball, and only your shoulders in contact with the floor. Keep your hands by your sides, flat on the ground.
  • Brace your core and squeeze your glutes as you raise your hips, bending your knees and curling the ball towards the hips with your feet.
  • Extend your legs out to return to the starting position.
  • Do 15 reps, not lowering your hips and keeping it steady throughout the exercise.

2. Abdominal curls

More commonly known as crunches, abdominal curls are an effective exercise that strengthens the core or torso, toning the abs and even engaging the obliques. Adding stability balls in this exercise boosts activation.

How to:

  • Sit on the ball and walk your feet forward so that your lower back is against the ball.
  • Place your hands behind the head and make sure that your thighs are parallel to the ground.
  • Brace your core, and begin to raise your upper body.
  • Lower back down, and extend your back a little over the ball to give your abs a wonderful stretch.
  • Do 15 reps.

3. Split Squats

Instead of doing regular squats over and over again, why not try split squats using stability balls? This exercise is sure to work your hips, glutes, and hamstrings while also engaging your quads and calves.

How to:

  • Stand with arms at the sides and face away approximately 2 feet from the ball.
  • Shift your weight to your left foot, then extend your right foot behind, placing your foot on the ball.
  • Gently lower yourself into a lunge, making sure that all of your weight is on the left foot.
  • Straighten your left foot by pressing through your front heel.
  • Do 15 reps, keeping your right foot on the ball. Repeat on the other side.

4. Push-ups

Push-ups are an exercise probably familiar to you, but do you know that you can challenge it using stability balls? Push-ups are an excellent way to strengthen your shoulders, triceps, chest, and abs.

How to:

  • Kneel in front of the ball and lie over it on your stomach.
  • Walk your hands forward until you’re in a plank position with your hands underneath the shoulders and the ball under the shins.
  • Lower your body down until the chest if just a few inches above the ground.
  • Push up to return to the starting position.
  • Do 15 reps.

5. Superman Ball Lifts

A variation of the regular Superman, this exercise is excellent for strengthening the entire back and targeting the shoulders, abs, glutes, hips, and hamstrings.

How to:

  • Lie on your stomach and hold the ball between your feet. Extend your arms straight out in front.
  • Brace your abs and inhale, then squeeze the ball with your feet and simultaneously raise your arms, chest, and knees off the ground.
  • Stay in the position for 10 seconds before gently releasing your body back to the starting position.
  • Do 10 reps.

If you’re looking for a different equipment to add to your routine and keep your workout fresh, stability balls may be your next favorite! They are convenient, but their benefits go beyond that! Try this circuit using a stability ball for a full-body workout.

Cut the basic exercises that give you no results! Spice things up with these awesome stability ball exercises that are perfect for a full body workout.


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