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!
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
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
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!
Owner/Coach. Powered by tea, books, & sunshine. I help people build stronger, more resilient bodies — because fitness isn’t as much about what we do in the gym as what it helps us do beyond the gym.