Fitness, Personal Training, & Exercise Science

Mix up Your Daily Exercise Plan: Incorporate a Stability Ball

At AFPA we are firm believers in mixing up your workout routine to keep it fresh and challenging. Not only will it increase your endurance but it will keep you engaged in each workout. Just like anything else, when you follow the same old routine, you are less likely to feel excited about your workout. In today’s post, we are going to share a few exercises that can be done at home using a stability ball, and how you can start incorporating variation to your daily exercise plan!

8 Stability Ball Exercises That will Mix Up Your Daily Exercise Plan

There is nothing better then targeting your arms, legs, butt and abs all in one workout, am I right? After today’s post you can start blasting fat and targeting every inch of your body in just 8 moves! (Fitness note: perform the amount of reps listed at the end of each move but make sure you repeat the circuit two times).

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1. The Triceps Dip

Begin this move by sitting on a workout bench with your hands holding the end of the bench. Position your body so your calves are flat on the stability ball. Straighten your arms so your arms are extended and your hips are off the bench, bend your arms so your body is lowered to the ground and then straighten your arms again. That’s one rep. Repeat 12-15 times. 

2. Ball Squat

First off, welcome to one of the best thigh and butt toning exercises. To begin, place the stability ball against the wall and center it in the curve of your lower back. Stand with your feet shoulder-width apart and bend your knees. Hold the squat for 5 seconds then stand up. Repeat 10-12 times. 

3. Ball Plank

This one is relatively easy to set up. To begin get into plank position with your arms extended and the stability ball underneath your ankles. Hold this position for 30 seconds to start and work up to 60. If you’re already an avid planker, challenge yourself with 60 seconds.

4. Ball Pass

Lie on your back holding your stability ball over your head. Next sit up with your ball overhead and pass it to your ankles and then pass it back to your hands; repeat 12-15 times.

5. Teaser with ball

Lie face up with your arms extended behind your head and your legs straight. Position your legs so your ankles are resting on the ball and engage your abs as you roll your torso to form a V and reach your arms towards your ankles. Lower and repeat 12-15 times.

6. Hamstring Curl

Lie on your back with the stability ball positioned under your heels. Lift your hips and butt off the ground so your knees are slightly bent and slowly lower to the starting position. Repeat 12-15 times.

7. Knee-Tuck Crunch

Start in plank position with the ball under your ankles. Pull your knees towards your hands while engaging your core. Return to start and repeat 10-12 times.

8. Inner-Thigh Squeeze & Lift

Lie on your left side with the stability ball in between your feet. Lift your legs and ball towards the ceiling and return to start. Repeat 12-15 times and then switch to the right side.

For best results, perform this routine before or after your 30 minute cardio workout for a great sweat-sesh that engages every inch of your body!

If you’re interested in expanding your personal training career, we offer a variety of different certifications, including the Stability Ball Trainer certification! And for more effective routines, subscribe to our blog!

Learn How to Become a Certified Personal Trainer Online in Less Than 6 Months

Personal Trainer Career Guide
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