Awesome Stability Ball Workout

Posted on Monday, March 19th, 2012 at 6:47 am



Hi Everyone,


Different pieces of equipment can add variety and fun to your workouts. 


Today, I’m using my stability ball to spice things up a bit. 


It’s a very versatile and inexpensive piece of equipment that is a must for any home gym – regardless of your fitness level. 


It creates instability which allows for more core activation in any exercise that you do. 


So the goal today is to complete 4 sets of all 4 exercises, which will take you 16 minutes to complete.  


I mostly felt this workout in my shoulders, arms, and core, but it is a great full body routine. 


In addition to your ball, you’ll also need your interval timer, a mat or towel, and of course a bottle of water.


Remember to always include a warm-up and stretches afterwards.


A warm-up can be as simple as running on the spot for a few minutes or running up and down the stairs if you have any.


My favorite warm-up is to jump rope for about 3 minutes. The point of the warm-up is exactly that – to make the muscles warm and supple and ready for exercise.


Beginner variations are included as always, and the full workout details are below:



Workout Details:


Set your Gymboss Interval Timer to 16 rounds of 2 intervals: 15 seconds of rest followed by 45 seconds of work.


There are 4 different exercises and you will do each exercise for 45 seconds. Rest for 15 seconds before performing the next exercise in the circuit.


Keep repeating the circuit over and over until you have completed 16 rounds (or 4 sets).


Take a quick sip of water if you need to during your 15-second rest intervals.


Here are the details:


Exercise Sequence:


1. Ball Squat to Single Leg Stand Up for 45 seconds then rest for 15 seconds.


2. Elevated Ball Push-Up for 45 seconds then rest for 15 seconds.


3. Lying Ball Hip Raise to Leg Curl for 45 seconds then rest for 15 seconds.


4. Ball Pike Roll for 45 seconds then rest for 15 seconds.


All 4 exercises count as 1 set. Perform 4 sets (or 16 rounds on your interval timer).


If you’re a beginner, listen to your body and only do as many sets as is comfortable for you.


Exercise Details: 


**Remember to activate your core in each exercise by sucking in your belly button towards your spine and breathing throughout the range of motion.


1. Ball Squat to SL Stand Up: 

This is a great exercise for the legs and glutes (bum).  I actually used 15 pound dumbbells to add extra resistance to the legs, but you can also do them with your own bodyweight as shown in the video.  Make sure that you press up from the heels and keep your back pressed against the ball at all times.


2. Elevated Ball Push-Up: 

This exercise targets the core, shoulders, chest, and triceps. Try to keep you body in a neutral position; avoid lifting your bum up into the air. Always squeeze your stomach in towards your spine to protect your lower back and breathe throughout the exercise.


3. Lying Ball Hip Raise to Leg Curl: 

This exercise targets the core, glutes (bum), and hamstrings (back of the thighs).  Try to keep you hips elevated as you perform the leg curl.


4. Ball Pike Roll: 

This exercise mainly targets the core and shoulders.  Use all of your stomach muscles to roll the ball forward until your hips are above your shoulders and hands, then return to the starting position. 



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