Ways To Use a Stability Ball for Exercise

If you’re trying to find workouts that will strengthen your core while also protecting your joints from hard impact, consider using a stability ball. This simple tool offers new dimension to some basic exercises that will improve your core strength like never before. Learn some ways to use a stability ball for exercise by reading below.

Wall Squats

If you want a great exercise that will strengthen your glutes and hamstrings while also building strength for stability in your core and hips, try doing wall squats while using a stability ball. Get into the starting position by placing the stability ball between your mid-back and a wall, with your feet hip-width apart. Next, bend your knees and bring your body down until your thighs have reached a parallel position with the floor. Pause and hold this position for a second or two, then press through your heels to push yourself back up to your starting position. You should repeat this for several reps.


Known as the jackknife, this is designed to be a core exercise, strengthening the hip flexors and crunching your abs. Begin in a plank position with your hands on the floor directly under your shoulders and your shins on the stability ball, so your legs are stretched out behind you. Roll the ball toward your hands by squeezing in your core and bending your knees until you feel your toes resting on the ball. Pause, then slowly straighten your legs back to the starting position.

Hamstring Curls

While this is one of our simpler ways to use a stability ball for exercise, it’s still a great workout for your hamstrings and core. Lie down so your back’s flat on the floor and put your calves on top of the stability ball so your legs are raised but straight. Raise your hips from the floor by squeezing your glutes and bracing your core, so your body ends up forming a straight line. Roll the stability ball toward your bottom by dragging your heels on it until you form a 90-degree angle with your knees. Pause, then straighten your legs slowly until you’re back to the starting position.


Start by laying with your back flat on the floor. Hold the ball with both hands over your head, then engage your core to prevent your lower back from arching. Squeezing your abs, lift your arms and legs to place the ball between your calves, so your body forms a “V.” Lower your body back to the starting position with your legs now holding the ball. Repeat the movement to pass the ball back to your hands. You can do multiple repetitions of this exercise.

If you’re in need of a stability ball or other exercise equipment from Okemos, Michigan, visit American Home Fitness. Here, you’ll find an excellent variety from some of the most top-of-the-line brands, including Precor, True, Hoist, and more.