Balance Ball Exercises

Stability Ball

* also known as swiss ball, stability ball, fitness ball, balance ball, or exercise ball

See Balance Information before you get started and be sure to see a physician before starting any exercise or workout routine…

Tap an exercise to see description and an option to print each exercise separately, then record your progress on the back of the page…

Balance / Stability Ball Exercise List

Swiss Ball Opposite Arm and Leg Lift Cross-Body Mountain Climber  Swiss Ball Bodyweight Wall Squat
Stability Ball Plank Side Plank with Feet on Swiss Ball Stability Ball V-Pass Swiss Ball Rollout
Swiss Ball Back Extension Weighted Swiss Ball Crunch Swiss Ball Dumbbell Fly


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Stability Ball Exercise - 1. Swiss Ball Opposite Arm and Leg Lift

  • Difficulty: Intermediate
  • Print


Instructions:

  1. Lie face down with your navel over the center of a Swiss ball. You should be on the balls of both feet, with your hands placed flat on the floor.
  2. Brace your abs, and raise your right arm and left leg until they’re in line with your body and hold that position for a few seconds.
  3. Return to the starting position.
  4. Repeat with your left arm and right leg.
  5. Continue to alternate back and forth.

This is basically a bird-dog on a Swiss Ball.


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Stability Ball Exercise - 2. Cross-Body Mountain Climber with Feet on Swiss Ball

  • Difficulty: Intermediate
  • Print

Instructions:

  1.  Assume a push-up position (facing the floor) with your feet on a Swiss ball and arms completely straight on the floor.
  2.  Raise one knee toward your left elbow, lower, then raise the other knee.
  3.  Alternate back and forth for 30 seconds.

This is basically a mountain climber on a Swiss Ball.


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Stability Ball Exercise - 3. Swiss Ball Bodyweight Wall Squat

  • Difficulty: Intermediate
  • Print

Instructions:

  1.  Hold a Swiss ball behind you and stand so that the ball is pinned between your back and the wall.
  2.  Place your feet shoulder-width apart, about 2 feet in front of you.
  3.  Keeping your back in contact with the ball, lower your body until your upper thighs are at parallel to the floor.

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Stability Ball Exercise - 4. Stability Ball Plank

  • Difficulty: Intermediate
  • Print

Instructions:

1.  Facing down, place your forearms on a stability ball and extend your legs directly behind you. Your body should form a straight line from head to heels.

2.  Brace your abs and hold for 60 seconds.

Note: If you can’t make it to 60 seconds, hold for five to 10 seconds, then rest five seconds. Continuing for one minute.


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Stability Ball Exercise - 5. Side Plank with Feet on Swiss Ball

  • Difficulty: Intermediate
  • Print

Instructions:

  1. Lie on your left side with your knees straight. Prop your upper body up on your left elbow and forearm. Place both feet on a Swiss ball.
  2. Brace your core by contracting your abs forcefully as if you were about to be punched in the gut.
  3. Raise your hips until your body forms a straight line from your ankles to your shoulders.
  4. Breathe deeply for the duration of the exercise.
  5. Hold this position for 30 seconds.
  6. Turn around so that you’re lying on your right side and repeat.


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Stability Ball Exercise - 6. Stability Ball V-Pass

  • Difficulty: Intermediate
  • Print

Instructions:

  1. Lie face up on the floor, holding a stability ball overhead with both hands.
  2. Put your legs together and extended straight on the floor.
  3. In one motion, brace your core and lift your arms and legs off the ground, placing the ball between your feet.
  4. Squeeze the ball with your legs and lower your arms and legs back to the floor.
  5. Repeat, passing the ball back to your hands.
  6. That’s one rep.
  7. Do eight to 10 reps.


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Stability Ball Exercise - 7. Swiss Ball Rollout

  • Difficulty: Intermediate
  • Print

Instructions:

  1. Kneel in front of a Swiss ball and place your forearms and fists on the ball.
  2. Keep your core braced, and slowly roll the ball forward, straightening your arms and extending your body as far as you can without allowing your body to fall to the floor.
  3. Use your abs to pull the ball back to your knees.
  4. That’s one rep.


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Stability Ball Exercise - 8. Swiss Ball Back Extension

  • Difficulty: Intermediate
  • Print

Instructions:

  1.  Lie face down on a Swiss ball, hands behind your head, feet against a sturdy object.
  2.  Squeeze your glutes and lift your torso up until your body forms a straight line. Hold for one or two seconds.
  3. Slowly return to start. That’s one rep.


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Stability Ball Exercise - 9. Weighted Swiss Ball Crunch

  • Difficulty: Intermediate
  • Print

Instructions:

  1.  Hold a weight plate across your chest.
  2. Curl your shoulders toward your stomach. This will raise your head and shoulders off the ball.
  3.  Repeat for the desired repetitions.


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Stability Ball Exercise - 10. Swiss Ball Dumbbell Fly

  • Difficulty: Intermediate
  • Print

Instructions:

  1.  Lie with your middle and upper back placed firmly on a Swiss ball.
  2.  Hold the dumbbells over your chest with your elbows slightly bent and your palms facing out.
  3.  Without changing the bend in your elbows, slowly lower the dumbbells down and slightly back until your upper arms are parallel to the floor.
  4.  Repeat.

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