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In this short video, Coach Nicole gives you an introduction to using a stability ball for fitness. Learn about the benefits of exercising with the ball, which size ball is right for you, and how to use it safely and effectively.
5 Minute Beginner Abs Workout with Ball
About This Workout Whether you're new to exercise or a novice at working out with a ball, this workout is for you! Coach Nicole will take you through one short set of 4 core exercises (plus a final stretch) for a complete abs workout.
Length: 5 minutes Equipment: Stability ball Type of Workout: Strength training (toning) & flexibility Muscles Worked: Core (abs, obliques) Fitness Level: Beginning to advanced; because this workout has few transitions, it may also be suitable for individuals with limited mobility. Impact: No impact Safety Precautions: If you're new to exercising with (or on) a stability ball, practice caution and progress to more challenging exercises only when you feel comfortable. For greater stability and to reduce your risk of injury, make sure your knees are positioned directly able your ankles (not above the toes) when lying on the ball. Extra Tip: Only complete as many exercises as you can using good form, taking a break as needed. As you progress, try to finish the entire video.
5 Minute Booty Workout with Ball
About This Workout Use this short workout to tone your butt and thighs without lunges or squats! These exercises target the gluteus maximus to retain strength and muscle tone and the biceps femoris (hamstrings). After just five minutes, you WILL feel the burn and notice tighter and firmer muscles over time.
Length: 5 minutes Equipment: Stability ball and mat (optional, for cushioning) Type of Workout: Strength training (toning) & flexibility Muscles Worked: Glutes and hamstrings Fitness Level: Beginner to advanced Impact: Low-impact Safety Precautions: A mat will help cushion your body on the floor. Since this video will work your muscles to fatigue, rest at least 1-2 days before doing additional gluteal exercises. Extra Tip: These bridging exercises can also be done without a ball--simply place your feet flat on the floor. This option is easier than using the ball too.
5 Minute Core Workout with Ball
About This Workout This workout will help you strengthen (and stretch) your abdominals, obliques, and lower back, using a stability ball. Coach Nicole will take you through one short set of 5 exercises (plus stretches) for a complete core challenge.
Length: 5 minutes Equipment: Stability ball and mat (for cushioning) Type of Workout: Strength training (toning) & flexibility Muscles Worked: Core (abs, obliques, hips) Fitness Level: Intermediate to advanced Impact: No impact Safety Precautions: A mat is recommended to help cushion your knees during a few exercises and stretches. while lying on the floor. If you have balance problems, this workout may not be suitable for you.
6 Minute Upper Body Workout with Ball
About This Workout Want more ways to work out with your stability ball? Look no further! This workout will show you how you can use nothing but a ball to tone your shoulders, arms and chest.
Length: 6 minutes Equipment: A stability ball and a mat (optional) Type of Workout: Strength training (toning) & flexibility Muscles Worked: Chest, shoulders, biceps and triceps Fitness Level: Beginner to advanced Impact: No impact Safety Precautions: Warm up before starting this workout. Some of these exercises may not be suitable for people with poor balance.
8 Minute Lower Body Workout with Ball
About This Workout
Length: 8 minutes Equipment: Stability ball Type of Workout: Strength training (toning) & flexibility Muscles Worked: Lower body (quads, glutes, hamstrings, calves) Fitness Level: Beginner to intermediate Impact: Low-impact Safety Precautions: Warm up before starting this workout and wear athletic shoes. Make sure your ball is well-inflated. Extra Tip: To make this workout harder, you can hold dumbbells at your sides during each exercise.
15 Minute Ball Workout
About This Workout If your stability ball is collecting dust in a closet somewhere, or if you have one but aren't sure exactly how to use it, then this workout is for you. Coach Nicole will lead you through one short set of 9 exercises (plus stretches) that will strengthen all of your major muscle groups without any additional equipment. All you need is your body and a ball!
Length: 15 minutes Equipment: Body weight, mat (optional, for cushioning), stability ball Type of Workout: Strength training (toning) & flexibility Muscles Worked: Lower body (quads, calves, hamstrings, inner & outer thighs, glutes), Core (abs, obliques, lower back) and Upper body (chest, shoulders, arms) Fitness Level: Intermediate Impact: Low-impact Safety Precautions: A mat (optional) will help cushion your body while lying on the floor. Ensure that your ball is properly inflated to get the most out of this workout. Sitting or lying on a ball makes each exercise more challenging than sitting on a flat surface. If you have any balance issues or are new to exercise in general, some of these exercises may be too advanced for you. Extra Tip: The diameter of your stability ball should be related to your height. Balls comes in 3 standard sizes: 55 cm (for someone 5'2" to 5'7" tall), 65 cm (5'7" to 6'2" tall) and 75 cm (over 6'2" tall). When sitting on your ball, your feet should rest flat on the floor with a 90-degree bend at the knees.
Back Extensions on Ball
About Back Extensions on a Ball at the Wall Fitness Level: Beginner to Advanced Equipment Needed: Stability ball Type of Exercise: Strength training Muscles Worked: Lower back Safety Tip: If you have problems balancing, this exercise might not be for you. You can also make it easier by assuming the same position, but then placing your knees on the floor for more support.
Lunges with Ball
About the Lunge with Stability Ball Exercise Fitness Level: Beginner to Advanced Equipment Needed: Stability ball and dumbbells (optional) Type of Exercise: Strength training Muscles Worked: Legs (quads, hamstrings) and butt (glutes) Safety Tip: Keep your back straight and your abs engaged. When lunging, make sure your feet are spaced far apart so that you can lower straight down without leaning forward. Begin without weights and add dumbbells to this exercise as you get stronger over time.
Health and Exercise Disclaimer
The resource information on this website is general in nature and is not intended as a substitute for competent medical care, legal advice or other professional counsel. No representation is made as to the accuracy of the information herein provided. Information about organizations listed on this website is provided by the organizations or acquired from public sources. No endorsement of said organizations or their services is implied.
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