How to Use Stability Balls for Home Workout

Back in the days when we could go to the gym whenever we liked you may have noticed a bunch of large balls sitting in the corner. You may have even seen people using them while doing exercises. If you didn’t already know, those large coloured balls are called stability balls – and they can be used at home as well. They’re actually an economical way to add some variation to your home workout. If you want to learn how you can use these at home, we’ve put together the “How to Use Stability Balls Home Workout “guide below.

Benefits of Using Stability Balls for Workouts

Some people who consider themselves “serious” athletes have a tendency to look down on stability balls. This is probably because they were first adopted by physiotherapists to help those with neurological conditions or to aid in recovery from injuries. However, stability balls have been found to provide benefits for even the most advanced sportsperson. Because balance is required to perform exercises while using a stability ball, more muscles in the body, especially those in the core, become engaged. The back and abdominal muscles need to be committed during exercises with a stability ball which leads to a fuller body workout.

How to Choose the Right Size Stability Ball?

Stability balls typically come in three main sizes: 55, 65 and 75 centimetres. The best way to get the right size is to sit on it and check the angle where your knees are bent. The ball that gets that angle closest to 90 degrees is the right size for you. The 55-centimetre ball is generally for people under five and a half feet while the 75-centimetre ball is typically for those over 6 feet.

Popular Stability Ball Exercises

As mentioned, a stability ball can transform an exercise. Someone who’s able to do a countless number of pushups may have trouble doing just a handful with a stability ball because of the need for balance. Here’s a list of exercises that can be a challenge for anyone of any fitness level.


V-Sits are similar to sit-ups. Lay on your back on the floor and raise both your legs so that your ankles rest on top of the stability ball. Keeping your legs straight, begin to sit up until the angle of your waist resembles the letter V. Hold for a few seconds before laying back down. Repeat six to 10 times if possible.

Push Ups

Pushups with a stability ball can be done with your feet on the top of the ball and your hands on the floor or your hands on the top of the ball and your feet on the floor. The fact that you need to keep yourself balanced while doing the pushups will add a whole new dimension to this classic exercise.

Knee Tuck

Get in the same position that you would be in if you were doing a push up with your feet on the top of the ball. Rather than doing a push-up, keep your arms straight and curl your knees under your stomach with the ball rolling under your feet. Push the ball back into the starting position.

Hamstring Curl

This exercise is similar to the knee tuck but done while lying with the back of your shoulders on the floor, your back suspended and bridging and your ankles on the top of the ball. Roll the ball towards your butt while bending your knees and engaging your butt muscles. Hold for a few seconds before rolling back to the starting position.

Overhead Ball Squat

This adds an extra dimension to the traditional squat by bringing your shoulders and deltoids into play as well. Hold the ball over your head while doing a squat. After 10 or so repetitions you won’t just feel the burn in your legs, you’ll feel it in your upper body as well.

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