Stability Ball Full Body Exercises

Want to get more use out of your stability ball? Well here are a few exercises to get you started! Before you begin make sure you have the right size ball. Stability balls usually come in three sizes based on your height: 55 cm for those between 4’11” and 5’4”, 65 cm for people between 5’4” and 5’7”, and 75 cm for tall individuals between 5’11” and 6’7”. When in doubt a good rule for finding the right fit for you is to sit on the ball and make sure your hips and knees are at right angles with the floor.

Depending on your fitness level do each exercise 30-45 seconds with 15 seconds recovery between each (if you need more recovery time that’s fine, but no longer than 60 sec.) These exercises are to be done as a full body workout, and are to be repeated one after the other in 3-5 sets circuits. Repeat this workout 2-5 days a week varying the order each day.

Squat and Twist Reach (Legs/Arms/Core)

  • Stand with your feet Shoulders width apart and ball in your hands with arms out straight and parallel to the floor.
  • Squatting down, bring the ball to your left side, just above your foot.
  • Hold in this position for a three count.
  • Return to starting position and repeat for the other side. Keep going until time is up.


Ball Lunges (Legs/Core/Stability)

  • Start by standing with the ball behind you and put one foot on the top of the ball.
  • Step your other foot out so that you can bend both knees in a deep lunge. (Make sure your knee of your front foot is not going past your toes).
  • Return to standing and repeat until time is up then switch legs.
  •  If you need support, a chair or wall can provide extra stability.

Ball Push-ups (Chest/Arms/Core)

  • Start laying face down stomach on the ball with your hands and feet touching the floor.

  • Walk your hands out until your shins are resting on the ball and your torso is in a flat position and parallel to the floor.

  • Engage your core and lower your chest towards the floor until your upper arms are parallel to the floor. Return to the top of push-up position and repeat until time is up.

Ball V-Sit: (Core)

  • Start by laying face up on the floor with your ankles resting on the top of the stability ball.

  • Your arms pointing towards your feet, engage core, and roll your torso up so you form a “V” keeping your hips on the floor.

  • Hold for a 2-5 count and slowly return to start and repeat until time is up.


Paul O'Brien About Paul O'Brien

Former Canadian soldier now personal/group trainer at Blitz Conditioning. I believe no goal is out of reach all you have to do is TRY! Follow me on Twitter

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