Have you ever used a stability ball? If not, I think now is the time. And if you have used one before, perhaps it’s time you own one of your own instead of waiting to use the one at the gym. Research indicates that exercise moves using a stability ball are twice as effective as those done on the floor or without a ball. Further, exercising with a stability ball not only strengthens core muscles but can potentially tone all muscles in the body if you use a variety of exercises and perform them correctly.
Over the past two years, I’ve really become aware of how much core training does for the body. When I focus on exercises that work the core (abdomen, back, pelvis), I see much more improvement in the way of toning. I have many friends who only run and are frustrated that they are not losing weight or toning up, but the key is core training along with a blend of aerobic and anaerobic moves, also known as interval training. And as always, you will see maximum benefits if you do these types of exercises and eat a nutritious diet high in protein and low in carbs.
I love working out with a stability ball at the gym, but I’ve been delaying buying one to have at home. I was going to get myself one as a little Christmas gift but as irony would have it, I was contacted to review the Live Infinitely Exercise Ball on my blog. They must have read my mind. Needless to say, I was very excited. I really love this ball and it feels just like the ones at the gym that I’m accustomed to. The key is ordering the correct size for you. Here’s a brief size chart:
- Shorter than 5’6”: 55cm
- From 5’6”-5’11”: 65cm
- From 6’0”-6’4”: 75cm
- Taller than 6’4”: 85 cm
(More information on the importance of correct sizing on the Live Infinitely website)
Below I offer you 10 exercise moves using the stability ball. These photos were taken in my living room to show you how easy it is to use a stability ball in the comfort of your own home.
All of these movements work the total body. These are great to intermingle with aerobic moves (mountain climbers, burpees, running in place, jumping jacks, split lunges, jumping rope, skater jumps, etc.) or to do after a run or walk.
Don’t feel like you have to do all of them every time you use your stability ball, but try and accomplish at least 5 of these moves 3 or 4 times per week. Try and do 3 to 5 sets of 10 to 20 reps or however many you can do with correct form. If you’re a beginner with the stability ball, it’s better to do less sets and reps with correct form then build up.
10 Stability Ball Moves for Total Body Toning
2. Wall squats:
3. Balance push-ups:
4. Knee rollout:
5. Bridge hamstring curl:
7. Single leg press:
8. Plank & shoulder tap.
9. Reverse leg extensions:
10. Overhead squat with ball:
Exercising isn’t meant to be easy. It’s meant to work your body, so don’t expect this workout regimen to feel pleasant per se, and if you become sore, that’s a great thing! If your goal is total body toning and/or weight loss, you need a stability ball and these moves.
A few final tips. Be sure to keep breathing as you workout. Sometimes I catch myself holding my breath when using my ball because I’m trying to balance while simultaneously focusing on a movement. Also, if you’ve never used an exercise or stability ball, expect the balancing part to be a little tricky at first, but don’t give up. You will get it over time and just know that all that balancing is an amazing core workout in and of itself.
Lastly, I really enjoyed this particular ball, so if you’re looking for a great stability ball to start out with, the Live Infinitely Exercise Ball would be a great one to try. It also comes with its own air pump so you don’t have to worry about buying that separately. Just ensure you order the correct size for your height.
Have fun working out with your stability ball and remember, healthy is the new skinny. Man, I love that saying.
In exchange for writing this review post, I was given a Live Infinitely Exercise Ball free of charge. As always, opinions are 100% my own.
Ooh I’ll have to try these after I give birth! Plus, I can repurpose my birthing ball. 😉
Yes, you will love them! And you can tweak them to make them work for your body and strength.
I have a stability ball and loved using it (I obviously am not using it currently.) At one time, I used one as my chair in my office.
I’ve started sitting on mine randomly. So comfy!
Julie @ Running in a Skirt says
You’ve inspired me to shake up my use of the stability ball! I like the elbow taps with the planks!
Yesss…and this ball really is awesome! The plank plus shoulder taps are so challenging. They definitely work the core.
I have heard that the stability ball is supposed to be amazing for your back and stretching
I’ve bookmarked this. My husband bought a stability ball a while back and I haven’t really used it! 🙂
Tara Gauthier says
I should get my ball out and start using it for sure, I need to get more serious about working out that’s for sure!