Why You’ll Love These 5 Stability Ball Moves
If you’ve got a stability ball lying around, these five moves can seriously level up your workouts, whether you’re aiming to torch calories, tighten your core, or just move better in daily life.
Stability Ball Alternating Leg Lift: Feels simple, but your core and glutes will be on fire. Great for balance and toning those legs.
Swiss Ball Crunch, a classic for carving your abs. The ball gives you a bigger range of motion, so every rep hits deeper.
Stability Ball Mountain Climber: Cardio + strength in one. Your shoulders, core, and legs all work while your heart rate soars.
Stability Ball Bulgarian Split Squat: Builds strong, balanced legs and a firm, lifted booty.
Stability Ball Knee Tuck: Killer for the lower abs and hip flexors. Your core will thank (and maybe hate) you.
The best part? They’re fun, challenging, and you don’t need a full gym to feel the burn. Just grab your ball, clear some space, and get moving.
1. Stability Ball Alternating Leg Lift
Starting Position:
- Begin in a high plank position with your hands directly under your shoulders.
- Place both shins on the stability ball.
- Keep your body in a straight line from head to heels, no sagging hips.
How to do it:
- Engage your core and squeeze your glutes.
- Slowly lift your right leg a few inches off the ball, keeping it straight.
- Hold for 1–2 seconds, then gently return it to the ball.
- Repeat on the left leg.
- Continue alternating legs for the desired number of reps or time.
Benefits:
- Strengthens the core and glutes.
- Improves stability and overall body control.
- Tones the hips and hamstrings.
- Enhances balance and coordination.
2. Swiss Ball Crunch
Starting Position:
- Sit on the sability ball, then walk your feet forward until your lower back and glutes are resting comfortably on the ball.
- Keep your feet flat on the floor, hip-width apart, knees bent at about 90 degrees.
- Extend your arms straight up toward the ceiling, palms facing each other.
- Engage your core and keep your neck relaxed.
How to do it:
- Take a deep breath in.
- As you exhale, gently lift your upper body a few inches by contracting your abs, think about bringing your ribcage toward your pelvis.
- Keep your arms straight up throughout the movement, no swinging.
- Pause for 1–2 seconds at the top, feeling the squeeze in your abs.
- Slowly lower yourself back to the starting position with control.
Benefits:
- Targets the upper and middle abs more deeply than a floor crunch.
- Focuses on burning belly fat and sculpting defined abs.
- Increases range of motion compared to a standard crunch, engaging deeper abdominal muscles.
- Builds core strength to support and protect the spine.
- Promotes better posture when standing and sitting.
3. Stability Ball Mountain Climber
Starting Position:
- Kneel in front of the stability ball and place your forearms firmly on top of it.
- Walk your feet back until your body forms a straight line from head to heels.
- Keep your core tight and shoulders stacked over your elbows.
How to do it:
- Pull your right knee toward the ball, keeping your foot off the ground.
- Quickly extend your right leg back to the starting position.
- Immediately bring your left knee toward the ball.
- Continue alternating legs in a smooth, controlled rhythm, like you’re “running” in place.
Benefits:
- Burns calories quickly, aiding full-body fat loss.
- Engages the entire body: shoulders, chest, core, hips, and legs.
- Improves cardiovascular endurance.
- Boosts agility and reaction time.
4. Stability Ball Bulgarian Split Squat
Starting Position:
- Stand tall, facing away from the stability ball, with your feet hip-width apart.
- Place the top of your back foot (shoelaces down) on the ball behind you.
- Put your hands on your hips or clasp them in front of your chest for balance.
- Engage your core and keep your chest lifted.
How to do it:
- Slowly bend your front knee and lower your hips toward.
- As you lower, your back leg will extend slightly, rolling the ball away from you.
- Press through the heel of your front foot to return to standing.
- Complete all reps on one side, then switch legs.
Benefits:
- Builds strength in the quads, hamstrings, and glutes.
- Improves balance and hip stability.
- Develops unilateral strength to correct muscle imbalances.
- Enhances mobility for sports and everyday activities.
5. Stability Ball Knee Tuck
Starting Position:
- Start in a high plank position with your hands directly under your shoulders.
- Place both shins on the stability ball, feet together.
- Keep your body in a straight line from head to heels, core engaged.
How to do it:
- Inhale, keeping your arms straight and upper body stable.
- Exhale as you pull your knees toward your chest, rolling the ball forward under your shins.
- Keep your back flat, avoid rounding your shoulders.
- Pause briefly when your knees are under your hips, feeling your abs work hard.
- Inhale as you slowly extend your legs back to the starting plank position.
Benefits:
- Targets the lower abs and hip flexors.
- Helps burn belly fat when combined with proper nutrition.
- Strengthens the core to support heavier lifts and advanced movements.
- Improves flexibility and control of the midsection.
See more advanced exercises here: Exercise and Workouts
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