This full-body stability ball workout improves balance, strength, and coordination.

 

Workout Details

• Duration: ~30-40 minutes

• Equipment: Stability ball, optional dumbbells

• Sets & Reps: 2-3 rounds, 10-15 reps per exercise (Adductor Squeezes: 3-5 sec hold, 8-12 reps)

• Rest: 30-45 seconds between exercises

 

Warm-Up (5-7 minutes)

• Arm Circles – 30 sec forward, 30 sec backward

• Leg Circles – 30 sec each leg

• Jumping Jacks – 1 min

 

Main Workout

1. Stability Ball Kickover Squat (Legs, Core, Balance)

• Stand with feet hip-width apart, holding the ball in front of you.

• Lower into a squat, then kick one leg over the ball.

• Return to start and repeat, alternating legs.

 

2. Standing Stability Ball Adductor Squeezes (Inner Thighs, Core)

• Stand with feet hip-width apart, placing the ball between your thighs.

• Squeeze the ball as hard as possible for 3-5 seconds, then release.

• Repeat 8-12 times.

 

3. Stability Ball Hamstring Curls (Hamstrings, Glutes, Core)

• Lie on your back with feet on the ball, knees bent.

• Lift hips, then extend legs by rolling the ball away.

• Curl it back in and repeat.

 

4. Stability Ball Chest Press (Chest, Shoulders, Triceps)

• Sit on the ball with dumbbells in hand.

• Walk feet forward until your upper back rests on the ball, squeeze and hold your glutes.

• Press the dumbbells up, then lower back down.

 

5. Stability Ball Ab Rollout (Core, Shoulders)

• Kneel with elbows on the ball.

• Roll the ball forward by pushing your hips, extending your body while keeping core tight.

• Pull back to start position.

 

6. Russian Twists with Stability Ball (Obliques, Core)

• Sit on the floor, holding the ball with both hands.

• Lean back slightly, and twist side to side.

 

Cool Down (5 minutes)