Stability Ball Workout
I enjoy using the stability ball. It makes me feel more coordinated than I really am, like a circus performer. Some people tout it as the magic tool for a flat stomach and lean legs. Like I said I enjoy it but I don’t think it’s going to give me Giselle’s legs and I certainly don’t think it’s a substitute for traditional weight training. However, I do think it can be a fun way to challenge yourself if for instance pushups have become too easy. Or it’s a great way to fight off boredom by mixing things up. You can also use it in place of weight bench for many exercises to better engage you core. Use some common sense because unlike a bench it’s not stable so you wouldn’t want to be benching 100 pounds, tire out, and then lose your balance. Ouch. Here’s some of my favorite stability ball exercises.
Stability Ball Workout
- 5 minute warmup – Choose jumprope, treadmill, jumping jacks ect.
- Plank – Hold as long as you can. (I rest my shins on the ball but you can also rest your upper body on it.)
- Push Ups – 10 This guy shows a few different ways to do them. I rest my shins on the ball.
- Hamstring Curls – 20
- Dips – 10 – Put your calves up on the ball and put your hands on the floor, fingers facing your bum. Straigthen your arms to lift your bum off the floor. Return to starting position.
- Bulgarian Split Squat – 10 each leg. Use the ball in place of the bench. Put a chair next to you in case you need it for balance.
- Knee Tuck – 10 This is is one of my favorite exercises because I think it’s fun!
Repeat 3-5 times. Resting after the knees tucks for 2 minutes before repeating the sequence.
Have a great day.
xoxo
j
This is my (almost) sane quest for insane health. Let's 
This looks fun! Are you doing full body routines as of late??
Hi Tracey! Yes, I’ve been doing full body workouts on Monday and Friday. Wednesdays I’ve been doing upper body only with a emphasis on my shoulders. Tue and Thur are either sprints, trail runs, or HIIT on the treadmill. Sat are usually one long (4 mi…long for me!!) steady state cardio (jog) for relaxation. I’ll be posting my workouts over the next few weeks.
xoxo
j
Yeah,I’d love to see your full body workouts. I have been kind of getting burnt out on split body routines.
I’d really like more guidance on how to make up an effective one so if you have any tips or books you could recommend I’d appreciate it!
I used to do split body routines and I got results but I prefer the full body workouts now. Mostly because of time and I think they are a little more effective. I’ll try to do a post on making your own soon.
xoxo
j
Yeah,looking forward to seeing how you “design” an effective one:)
I would love to know who gets to the point that regular push ups are “too easy”. LOL That makes me chcukle. My thinking is, if something is too easy it either is too light, not enough times, my form sucks or I’m not pushing myself to a high enough intensity. That’s probably just the crazy Crossfitter in me.
Ha!!! That is funny!!! I probably should have said “boring” instead of “easy”. Once I could do 20 with good form I wasn’t interested in doing more or adding weight. I find doing them on the stability ball to be much more fun. Weeeeee!!!! The stability ball forces you to engage your core more and there is a greater body mind connection than just on the floor. I like t unilateral leg training and the Bosu ball for the same reasons. Yippeeee!!!