When was the last time you used a stability ball at the gym? Sure, shiny new gadgets and machinery might look fun, but some machines can be more trouble than they’re worth. (We’re looking at you, seated crunch machine!)
The 90s called, and reminded us that humble stability ball exercises are actually an incredibly effective way to sculpt your way to a stronger core. Research shows that by performing basic moves like crunches on an unstable surface, you’ll increase muscle activity when compared to standard crunches. Talk about more bang for your buck!
But there’s plenty more where that came from — the Swiss ball is incredibly versatile. From planks to squats to glute bridges performed on the ball, you can work your midsection while challenging other important muscle groups.
Before going balls-to-the-wall, though, you’ll want to pick out the right size for you, says former Daily Burn coach Angela Rubin, ISSA personal trainer and USAT Level 1 triathlon coach. Your legs should make a 90-degree angle when you sit on the ball with your feet flat on the ground. (So, go bigger or smaller as necessary.)
5 Stability Ball Exercises to Target Your Core
It’s no bouncy castle, but we guarantee you’ll come around to these five core-focused stability ball exercises from Rubin. Warm up your body with a minute of jumping jacks or jogging in place, then follow the GIFs below for a low-impact, beginner-friendly workout that will still challenge you in all the right ways.
1. Stability Ball Crunches
How does the ball up the ante on the old standard? Doing a controlled crunch on this unstable surface boosts activation of the abdominals more than regular crunches, says Rubin.
How to: Sit on the stability ball and walk your feet forward so your shoulders, neck and thighs are parallel to the floor. With your neck relaxed, place your hands behind your head (a). Engage your core and lift your shoulder blades off the ball, pausing once your body reaches a 45-degree angle. Keep your gaze towards the sky or ceiling so you don’t put too much pressure on your neck (b). Pause, then gently lower your upper body back down. This movement isn’t about speed so the slower, the better (c). Repeat 10 times.
2. Stability Ball Y-T Extensions
Tone your shoulders and core in one fell swoop by taking a cue from the alphabet and making a Y and T with your arms. By performing this move on a stability ball, you’ll work on range of motion more so than if you performed these laying on the floor, says Rubin.
How to: Lay your chest on a stability ball, with your legs extended straight behind you. Tuck your toes under your feet. Your body should be in a plank position and your head, a neutral position (a). Keep your core, glutes and back engaged, and have your arms hanging down from your shoulders but not touching the ground or the ball. Now raise your arms up and extend straight overhead, so your body makes a “Y.” Lower your arms (b). Next, raise your arms so they are extending straight out from your sides, so your body makes a “T.” Lower your arms (c). Repeat each letter 10 times.
3. Stability Ball Roll-Outs
Using an exercise ball for roll-outs can help engage smaller core muscles than traditional forms of exercise, says Rubin. Plus, we’d be lying if we said this wasn’t super challenging for those hamstrings, too.
How to: Start by kneeling on the ground with your toes tucked underneath your feet. The stability ball should be in front of you. Place your forearms on the ball so your arm makes a 90-degree angle (a). Push off from your toes and roll yourself forward, so you balanced on the ball in a plank position. Your body should form a straight line from your head to your heels (b). Hold for one second, then bend your knees and slowly roll back to the original position (c). Repeat 10 times.
4. Stability Ball Glute Bridges
With your lower back balanced on the ball, you’ll need a stable core to perform this move, says Rubin. It packs a one-two punch by targeting your glutes and your core.
How to: Sit on the stability ball with your feet flat on the floor. Walk your feet forward and roll your back onto the ball so your shoulders and upper back are supported by the ball (a). Squeeze and lift your glutes off the floor. Your shoulders and back should still be resting on the ball while you hold for two seconds (b). Drop your hips to the floor, then squeeze and lift your glutes again (c). Repeat 10 times.
5. Stability Ball Squats
Drop it like a squat and you’ll work your quads, glutes and core. Rubin says that using the stability ball can help maintain proper form while also supporting your lower back.
How to: Stand with a stability ball in between a wall and your lower back. You should be facing away from the wall, standing tall with your shoulder blades pulled back. Lean against the ball and make sure your weight is in your heels (a). With your hands placed on your hips, slowly lower into a squat position until your knees are bent at a 90-degree angle and thighs are parallel to the ground (b). Next, squeeze your glutes, and engage your quads, hamstrings and core as you drive through your heels to standing (c). Repeat 10 times.
Want more beginner-friendly workouts? Try True Beginner free by heading to DailyBurn.com/truebeginner.
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Originally published August 2015. Updated October 2017.