Full Body Stability Ball Workout


Kick2_2Most people prefer the gym over a home workout because of the variety of exercises available, from the squat rack, to the dumbbells, and all those machines in between.  But what if you can’t make it to the gym, can’t afford a membership, can’t find a babysitter, or have another reason why the gym isn’t an option? Some lucky folks (like me) can dedicate a room in the house (or garage) to home gym equipment. But that is not required! You can get a great workout at home with very minimal equipment (or none at all!) I’ve made posts showing you how to get an upper body workout and a core workout using just a suspension trainer, which takes up very little space. Today I want to show you how you can get a full upper and lower body workout using only a stability ball, which is inexpensive and can be deflated if necessary for easy storage.

Lower Body Moves

Glute Raise

Begin with your waist balanced on the ball, arms straight under your shoulders and toes planted shoulder width apartKick1

Lift one leg, keeping it straight, until you feel your glute contract tightly. Squeeze at the top, then release. Repeat 10 times on one side.

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Lift the other leg and repeat on the other side.

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Glute Raise with Both Legs

Go down to your elbows, shifting forward slightly on the ball. Lift both legs until you feel your glutes contract. Squeeze at the top, then lower. Repeat 10 times.

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Split Squat

Begin with one foot balanced on the ball. Jump (if necessary) your front foot into a lunge position.

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Slowly lower into a lunge, keeping your balance. Repeat 10 times, then switch legs and repeat.

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Wall Sit

Stand with the ball behind your lower-back and against the wall. Lower into a squat position with the ball against your mid-back. Hold this isolation squat for at least 30 seconds or longer.

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Glute Bridge 1

Sit on the floor with your upper back against the ball and hands behind your head. Position your feet a little wider than shoulder width apart.

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Lift your glutes up as high as you can go, squeezing hard at the top. Lower and repeat 10 times.

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Glute Bridge 2

Lie on your back with your legs at a 90 degree angle, feet resting on the top of the ball and palms at your sides.

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Lift your glutes as high as you can, squeezing hard at the top. Do not put stress on your lower back, keep the force in your glutes. Lower and repeat 10 times.

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Core/Abs

Stability Ball Pike

Begin with your feet and lower shins resting on the ball, arms straight directly below your shoulders. Keep your core tight and back straight.

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Keeping your legs straight, use your abs to bring the ball forward, ending with your butt high in the air. Slowly lower down and roll the ball back to start. Repeat 10 times, slowly and carefully engaging the core.

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Stability Ball Plank

Get into a standard plank position with your elbows on the ball. Hold still and straight for 30 seconds or as long as possible. Bring a knee into chest for an additional challenge.

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Upper Body

Decline Push Ups- Wide Grip

Begin with your feet resting on the ball, arms straight positioned slightly wider than shoulder width.

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Lower down into a push-up, engaging the chest muscles to raise yourself back up. Repeat 10 times.

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Decline Push Ups- Close Grip

Begin with feet on the ball, arms straight positioned close together, or in a diamond position.

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Lower down into a push-up, using your triceps to lift yourself back up. Reposition your hands if necessary to really engage the triceps. Your arms should be brushing your ribcage with each push-up.

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Dips

Begin with the ball against the wall and face away from it. Position your body in a straight line and hands pressed firmly on the ball behind you, like a reverse plank.

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Slowly lower your body by bending only at the elbows. Using only your triceps, push your body back up. Repeat 10 times.

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Repeat the entire circuit two more times for a full body workout that will leave you feeling like you just left the gym! You don’t always need barbells or a complicated home gym setup to get the blood pumping. Stability balls require major focus and balance to do even the simplest moves. Your muscles will be shaking despite the lack of added weight. Try it out!

1 Comment

  1. Core Exercises

    Those are great core exercise. You can also try TRX pike if you have problem with balance using Swiss-ball. I have definitely rolled off to the side more times than I like to admit. 😉 This movement develops coordination and strength in the entire body, integrating the core with the upper and lower extremities.

    Reply

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