Using Stability Balls to Strengthen Your Core

by Gabriella Patel on September 18, 2014

Stability balls in the past have primarily been used in physiotherapy offices and nursing homes. Presently, they are also found in many local gyms. Try a few of these new fitness workouts using only a stability ball.


Since you’re only using one piece of equipment, it is best to perform this workout in a circuit. Complete 10-15 repetitions of each exercise, rest for 30 seconds, and move on to the next exercise in the routine.

Tempo of each exercise is critical for maintaining an elevated heart rate. When performing lifting exercises, shoot for about 3 seconds for each repetition.

If you can get through one entire circuit of all 7 exercises, rest for one minute and then push yourself to do a second circuit. Keep doing this ball workout every week, and as you get stronger, aim to get through 4 circuits in a row to maximize your results and achieve the tight and toned body you’re after.


Overhead Squats

  1. Start this exercise by standing with your feet shoulder width apart, and toes pointed slightly outward. Hold the ball overhead with your arms locked out your elbows.
  2. With your spine straight, inhale and tighten your abdominals, while bending your knees until the top of your thighs are parallel to the ground.
  3. Once you reach this position, continue to hold your breath, and pushing with both the balls and heels of your feet, straighten your knees and your hips until you return to the start position, exhaling at the top.
  4. Do 10-15 reps.

To make this exercise easier, you can just hold the ball in front of your chest.


One Legged Squats

  1. Place the ball behind you.
  2. Stand on one leg and lift the other leg back so that your foot rests on the ball. Your back leg should be extended, with an unlocked knee. The standing leg should lie directly beneath your hips. Place your hands on your hips.
  3. Slowly bend the standing leg, and bend forward at the hips while maintaining a straight spine. Holding your breath at the bottom, return to the start position by straightening the knee of your stance leg and your hips back to an upright position. Exhale at the top.
  4. Do 10 reps for each leg.

To make this exercise easier, hold on to a chair for balance.


Hamstring Curls

  1. Start by lying on the floor with your arms at your sides, knees straight with legs extended. Place the heel of your right leg on the ball.
  2. Lift your left leg and bend it at the knee, so that it forms a 90 degree angle. Do not allow your left foot to touch the ball.
  3. Using your arms on the floor for support, and making sure your heel is securely on the ball, squeeze your glutes and lift your hips off the floor. While lifting your hips off the ground, simultaneously drag the ball in towards your butt with your heel.
  4. As you lower your hips back to the floor, straighten the leg on the ball again to its starting position.
  5. Complete 10-15 reps, and then switch legs for another 10-15 reps.

To make this exercise easier, place the heels of both feet on the ball at the same time, rather than one at a time. Use both heels to drag the ball towards you when you lift your hips, and then straighten both legs as you lower your hips to bring the ball back to the starting position.

Gabriella Patel

Gabriella Patel

Health Contributor at Creative Bioscience
I grew up in a family who has a long history in natural supplements. I've always found such a greater level of health and well being because of the choices I've made to seek natural and organic products. I've taken a lot of my knowledge now to be able to help others make the right decisions to achieve a higher level of wellness. From what I've seen most of where the problems come from is what we put in our bodies, and what we're not. I hope to shed some light on many issues we all face. Subscribe to my work Gabriella's favorite product is Detox Diet 1234
Gabriella Patel

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