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The giant bouncy balls kept in the corner of the gym aren’t just for the amusement of those exercising; they can be put to good use to train the big and small muscles of the body. The stability ball is also known as a Swiss ball, exercise ball or balance ball. And it can even be used in place of some standard gym equipment!

Most of us are either right or left-handed (some people are ambidextrous), which means we use the limbs on one side of the body more than the other. It affects the orientation of the body and its overall balance in the long run. It is why sportspersons and fitness professionals tend to work harder on their weaker side of the body by incorporating stability and balancing exercises in their fitness routines.

Stability ball exercises not only help to increase core stability, but they are extremely effective in working on the muscles in the lower section of the body as well. The stability ball is used in various forms of training, for building strength as well as balance, along with endurance in the body.

Indeed, they are so useful as an accessory to improve the body’s balance and coordination that in many offices, workers have swapped their chairs for these while working long hours in front of their computers. (Read more: Exercises to improve your posture)

Introduced by an Italian toymaker in 1963, the Swiss ball was resistant to bursting despite being filled with air and made of relatively light vinyl. While they were initially used for rehabilitation, exercise balls slowly made their way into the fitness industry. They are now widely used in pilates, yoga as well as other fitness routines across the world.

  1. Benefits of stability ball exercises
  2. Exercises you can do with a stability ball
  3. Tips for stability ball exercises
  4. Takeaways
  5. Doctors for Stability ball exercises

Benefits of stability ball exercises

Fitness professionals, as well as medical professionals, often recommend incorporating a mix of different exercise routines that can activate different muscle groups and parts of the body. The stability ball is an excellent accessory for this—you can get a complete workout with it, even at home. Here are some benefits of exercising with a stability ball:

  • Builds core strength: The unstable nature of the air-filled stability ball requires one to keep their core muscles engaged at all times to prevent from rolling over in either direction. (Read more: Six core exercises you can do at home)
  • Improves balance: Your body needs to constantly make small adjustments to stay on the stability ball. This results in greater awareness of using both sides of the body equally, promoting overall balance and coordination in the body. 
  • Improves flexibility: A stability ball is a great accessory to add to your workout routine as it also helps in the body staying flexible, as one can move in any direction as opposed to a bench in the gym. (Read more: Exercises to improve flexibility)
  • Helps improve posture: Simply sitting on a stability ball is a good activity for those used to sitting in front of a computer for prolonged periods of time. The trunk muscles in the body that stabilize the spine are activated when you sit on a stability ball, helping you to maintain your body’s balance and centre of gravity instead of putting pressure on a particular part of the body like your back and hips.
  • Increased muscle activity: Besides strengthening the core muscles and keeping them engaged throughout the exercise routine, the stability ball also helps in increasing the range of activity in the targeted muscles of the body.
  • Eases lower back pain: A 2013 study revealed that using a stability ball during exercises was effective in people with lower back pain. A stability ball is often used in rehabilitation programmes as it reduces the strain on the muscles and the spine. (Read more: Exercises for sciatica pain)
  • Cardio benefits: A stability ball can be added to cardio exercise routines to raise your heart rate effectively. And a stability ball doesn’t require a lot of space. (Read more: Best cardio exercises for heart health)
  • Ease of use: A stability ball is useful in many workouts as it can effectively replace the exercise bench and other accessories that may take up a lot of space. It is lightweight and can be used at home as well.

Another study, conducted in 2014 found that older adults can benefit from increased muscle activity in the back, abs and glutes by exercising for 20 minutes a day, five days a week, using a stability ball.

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Exercises you can do with a stability ball

Whether you prefer strength or weight training, cardiovascular exercises, core workouts or other forms of exercise, adding a stability ball in your training routine can be extremely beneficial for you for the above-mentioned reasons. A stability ball can be added to pretty much any common exercise routine, to reinvigorate your fitness journey.

Here's a list of powerful exercises to begin with:

  1. Advanced planks with exercise ball
  2. Side planks using stability ball
  3. Wall squats with Swiss ball
  4. Exercise ball lunges
  5. Crunches on a stability ball
  6. Push-ups with exercise ball
  7. Knee tucks using Swiss ball
  8. Back extensions with stability ball

Advanced planks with exercise ball

If the regular planks you were doing at home or in the gym weren’t enough for strengthening your core muscles, add a stability ball to spice things up.

Steps

  • Place your forearms on the stability ball while forming a straight line from your head to your feet on the floor.
  • Hold the position while breathing normally for at least 30 seconds. Gradually increase the duration of the hold.

Alternatively, you can place your feet on the stability ball and perform a high plank by keeping your palms on the floor and arms extended. Hold the position for as long as you can.

Side planks using stability ball

The side planks can be turned into an even tougher exercise by adding the stability ball.

Steps

  • Sit on a mat. Place the stability ball next to your left arm.
  • Bend your left elbow and rest your left forearm on the stability ball. (Your forearm should be at a 90-degree angle or perpendicular to the body.)
  • Raise your hip off the floor, keeping the right leg on top of the left as you would do during a side plank. Your left arm stays on the stability ball and your left foot on the floor. Tighten your core as you raise your body to come into a straight line from head to toe.
  • Breathe normally and hold the position for at least 20 seconds.
  • Repeat on the other side.

The side plank can also be performed by keeping the stability ball on your resting leg, and keeping the other leg on top of the ball to hold it in place, while your forearm is holding your upper body off the floor.

Wall squats with Swiss ball

The conventional squats can be performed without the use of any weights, or can be done with the help of a pair of dumbbells or kettlebells or a barbell, or even a stability ball.

Steps

  • Place the stability ball between your back and a flat wall, and hold it in place with your body.
  • Perform squats as you normally would without dropping the stability ball. While on the way down, your hips should be in line with your knees.
  • Return to the standing position. This is one rep.
  • Do 10-15 repetitions in a set.

You can also do squats by holding the stability ball straight above your head with both hands, for an added upper body workout.

Exercise ball lunges

As it is, lunges are great for a stability workout and feature high in a bodyweight workout routine. They can also be performed with the help of additional weights or even a stability ball.

Steps

  • Bend your right knee and place your shin on the stability ball behind you. Now extend your left leg forward.
  • Bend your left leg till your knee is in line with the toe and return to stand up straight. This is one rep.
  • Perform 10-15 lunges per side.

Crunches on a stability ball

Performing crunches on a stability ball can activate the abdominal muscles even more effectively than doing them on the floor.

Steps

  • Lie down on your back on a stability ball and anchor your feet hip-width apart on the floor.
  • Keep your hands behind your head, core braced and lift your upper body forward.
  • Perform at least three sets of 20-25 crunches each.

Push-ups with exercise ball

The standard push-up can be used to develop greater core stability by performing it with a stability ball.

Steps

  • Lie down with your chest resting on the stability ball and legs extended to the floor.
  • Place your palms on the ball and lift your body up to reach a high plank position.
  • Brace your core, bend your elbows and lower your chest towards the ball. Now without touching the ball, straighten your arms and return to the high position. This is one rep.
  • Do up to five repetitions for a set, and a total of three sets to begin with. Increase your repetitions as you gain strength and become more comfortable with the exercise.

You can reverse the push-ups by placing your feet on the stability ball and your hands on the ground—doing so will turn the exercise into a decline push-up with a twist.

Knee tucks using Swiss ball

Knee tucks are often performed with the help of TRX bands—these are typically available in specialised gyms. But the stability ball makes this exercise more accessible and easier to perform for everyone.

Steps

  • Place your feet on the stability ball and extend your arms on the ground, keeping the body in a straight line.
  • Bend your knees and bring them up towards your torso. Now straighten them out again. This is one rep.
  • Do 15-20 reps in a set.

Back extensions with stability ball

One of the better exercises for lower back mobility, back extensions or hyperextensions can be performed on a stability ball instead of a Roman chair, which is a piece of gym equipment specifically designed for this exercise.

Steps

  • Lie down on your stomach on the stability ball with your feet on the ground to stabilise yourself.
  • Keep the hands behind your head and interlock the fingers.
  • Lift your upper body and extend beyond the straight line. Now return to the original position. This is one rep.
  • Perform 10-15 reps in a set.

Tips for stability ball exercises

These are some things you should keep in mind while exercising with a stability ball:

  • Select the right size of stability ball if you’re buying one for yourself, or use the one available in the gym.
  • Keep the movements slow and precise instead of rushing through exercises, as that will engage your core muscles and keep your body’s balance centred.
  • Be patient as the stability ball can be difficult to master, especially if you haven’t performed too many stability or balance-oriented exercises before.
  • Wear comfortable clothing and shoes while performing the exercises.
  • Keep the ball inflated to its optimal level at all times.
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Takeaways

The stability ball is a versatile piece of equipment that can be added to any workout routine to make exercises just a little more interesting. In addition to an extra level of difficulty while performing your regular exercises, the stability ball also keeps the centre of gravity in your body low and encourages you to use both sides of your body equally at all times.

The stability ball is also light, easy to use and store, and can be used for a variety of workouts. The above-mentioned exercises can also be done anywhere. Those looking to do resistance training can also do so by replacing the exercise bench used for bench presses, seated dumbbell curls as well as shoulder presses with a stability ball.

You must, of course, always warm-up adequately before performing any exercise and finish off an exercise routine with stretching exercises.

Find Sports Medicine Physician in cities

  1. Sports Medicine Physician in Jaipur

Doctors for Stability ball exercises

Dr. Aasif Shaik

Sports Medicine
1 Years of Experience

Dr. Renu Khandelwal

Sports Medicine
12 Years of Experience

Dr. Sudeep Satpathy

Sports Medicine
17 Years of Experience

Consult a Doctor
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