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By Jamie Worley, Strength Coach Leave a Comment

Stability Ball At-Home Workouts

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Today I’ve got TWO new workouts for you featuring a large exercise ball. If you don’t already have one of these, you can find them just about anywhere: Target, Walmart, sporting goods stores, or of course, online. This one comes in a zillion colors. Every one I’ve seen comes with a pump so the only thing you really need to pay attention to is getting an appropriate size; if you’re 5’2″ you don’t need the big size, and if you’re tall, a tiny one won’t feel right!

Stability Ball at-home Workout

Note: you’ll also need one set of dumbbells for these workouts.

In the videos, I give a demo of every exercise, along with modifications you may want to make. Just a reminder: if you’re not sure what weights to use, keep them light until you feel comfortable with the exercise.

Stability Ball Workout #1

stability ball workout #1

Do 10-12 reps of each exercise, then repeat for a total of 4 rounds.

  • Squat Slams
  • Foot-to-Hand Transfers (keep these s-l-o-w!)
  • Dead Bugs (probably my favorite dead bug variation!)
  • Pullover Crunch
  • Chest Press (keep glutes engaged and don’t let them sag!)

If you’re short on time, just do 2-3 sets. Remember: some movement is better than no movement so don’t beat yourself up if you need to cut it short.

Stability Ball Workout #2

Stability Ball Workout #2

Do 10-12 reps of each exercise below, then repeat for a total of 4 rounds.

  • Stability Ball Plank
  • Hamstring Roll-Ins (try the Glute Lift if roll-ins are too difficult)
  • Overhead Seated See-Saw Press
  • Seated Tricep Kickbacks
  • Lateral Lunge Tap to High Raise

Let me know how you like these! As always, I welcome your questions and comments, as well as requests for future workouts!

Jamie Worley, Strength Coach

Strength is for every body, at every age. I help people of all fitness levels get stronger and move better by coaching with encouragement, positivity, and, whenever possible, fun! I’d love to help you shine strong, too.

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Filed Under: workouts Tagged With: at-home workout, core workout, stability ball

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