Stability Ball

Originally used for low-back and abdominal exercises (and still it's most popular use) the exercise ball is now used for yoga and pilates, as well as a replacement for an office chair. Before purchasing an exercise ball it is critical that you choose the correct size ball for your height.

5' 0" to 5' 5" 55 cm (22 in.) 5' 6"- 6' 1"65 cm (26 in.)

6' 2" - 6' 8"75 cm (30 in.) 6' 9" and up 85 cm (34 in.)

Stability ball exercises help to improve balance and coordination while attacking the muscles groups you're training. By forcing you to incorporate your stabilizer muscles, the targeted muscle group will not be able to perform at full capacity.

Below Are Some Exercises You Can Begin With To Become Comfortable With Your Stability Ball


Exercise Description:Stability Ball Wall Squat with DBs

Classification:Quads (stability ball)

Instructions:1. Start by placing a stability ball against a wall and holding it there with the small of your back. 2. Holding a dumbell in each hand proceed to squat down until your thighs are parallel to the ground or you have reached full range of motion. 3. Return to the starting position and repeat for the desired repetitions.

Exercise Description:Incline DB chest press on SB ball
Classification:Chest (stability ball)
Instructions:1. Lie on the ball so that the ball is under your upper back. Drop your hips so that they are only a couple of inches off the floor.2. Start with the dumbells at shoulder level and proceed to press them straight up toward the ceiling. 3. Remember to keep your hands directly above your elbows during the press phase. The dumbells should end up directly above your chest. 4. Return to the starting position and repeat.

Exercise Description:Single Leg Curl ON ball
Classification:Hamstrings (stability balls)

Instructions:1. Start by rolling face down onto the ball so that the ball is under your hips. 2. Place your hands on the ground for stability with both legs elevated off the ground. 3. Curl one leg up towards your back and then return to the the starting position. Repeat with the other leg. 4. To add intensity you can place an ankle weight around your legs or attach your ankle to tubing or a cable

Exercise Description:Pull Over
Classification:Lats (stability ball)


Instructions:1) Sit in upright position on flexaball with feet flat on floor.2) Walk feet forward allowing ball to roll underneath body until it is positioned on mid to upper back region (you may rest head on flexaball). Raise hips to create a “table top” position parallel to floor.3) Place dumbbell on chest with handle perpendicular to chest. Grasp DB as shown.4) Start position: Extend elbows and raise DB even with the eye-line.5) With elbows slightly bent, lower DB back even to slightly below head level.









Exercise Description:One Arm Tricep Extension

Classification:Tricep (stability ball)
Instructions:Sit in upright position on a flat bench. Grasp one DB and rest it on corresponding thigh.Start position: Lie onto back and bring the dumbell to your chest. Press dumbell up so that it is directly over the upper chest.Lower dumbbell towards your chest by bending elbows to 90°.

Elbows should remain pointing out away from the body.Return to start position. Remember to keep back and head straight in a neutral position - hyperextension or flexion may cause injury. Keep shoulders stabilized throughout movements.