Looking to supercharge your fitness routine without spending hours at the gym? Total body exercises are the perfect solution!
These efficient workouts feature compound exercises that target all major muscle groups, giving you a balanced and effective workout.
To elevate your total body sculpting, try introducing a stability ball into your routine. Also known as exercise balls or Swiss balls, these versatile tools are used for unstable training.
Unstable training introduces a degree of instability to your exercises, engaging more muscles. This is particularly beneficial for building core, abdominal, and back muscles. It also helps train smaller muscle groups that may be overlooked in large compound exercises.
Why You Should Try a Total Body Workout
Great for people with limited time. Total body workouts allow you to target several major muscle groups in a single session, making it great for those with limited time for exercise.
Creates balanced muscle growth. Working out the entire body at the same time causes balanced growth, reducing the risk of muscle imbalances and injuries.
Speeds up weight loss. Total body workouts tend to be more intense and burn more calories per session compared to workouts focusing on a single muscle group.
Boosts your overall health. Whole-body exercises are great for the heart, lungs, blood pressure, bones, mental health and blood sugar control.
Provides versatility. Total body workouts are flexible, allowing you to combine your workout with cardio training and techniques like HIIT.
Recovery is faster. Since you’re not overworking a single muscle group, total body workouts can allow you to recover faster and cause less muscle soreness.
Enhances functional strength. Total body workouts often mimic real-life movements, improving functional strength and making everyday activities easier and safer.
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Why Use a Stability Ball?
- Exercising on an unstable surface challenges your body and encourages it to recruit more muscles.
- The instability of a stability ball engages your core muscles more effectively than many other exercises.
- Stretching and performing exercises on a stability ball can improve your flexibility by allowing a greater range of motion.
- Using a stability ball as a chair or during exercises improves posture by encouraging proper spinal alignment and core engagement.
- Stability balls can be used for a wide range of exercises, including strength training, stretching, balance exercises, and even rehabilitation.
- Stability ball exercises are gentle on the joints, which is great for people of all fitness levels and those recovering from injuries.
- Stability balls are relatively inexpensive, lightweight, and easy to store or transport, making them a convenient addition to any home gym.
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1. Mountain Climber – 2 sets, 40 secs
- Start in a plank position with your forearms on the stability ball.
- Draw one knee towards the exercise ball,
- Return to the plank position then perform the same motion with the other leg.
- Resistance bands can be looped around your legs for added intensity.
- Perform this exercise for two sets of forty seconds each.

2. Push up & Tuck – 2 sets, 40 secs
- Begin in a push-up position with your feet on the stability ball.
- Perform a push-up, then tuck your knees towards your chest by rolling the ball forward with your feet.
- Return to the starting position.
- Try this out with a weighted vest to build your upper body.
- Perform this exercise for two sets of forty seconds each.

3. Ball Pass Crunch – 2 sets, 40 secs
- Lie on your back holding the stability ball between your feet, with your arms extended overhead.
- Perform a crunch by lifting your legs and upper body simultaneously, passing the ball from your feet to your hands.
- Lower back down and repeat passing the ball back and forth.
- You can step up this routine by performing it quicker or adding wrists and ankle weights.
- Perform this exercise for two sets of forty seconds each.

4. Bridge & Crunch – 2 sets, 40 secs
- Lie on your back with your feet on the stability ball and your knees bent.
- Lift your hips into a bridge position while engaging your glutes and hamstrings.
- Return to the starting position then perform a crunch.
- Try this out with a hip thrust belt.
- Perform this exercise for two sets of forty seconds each.

5. Hamstring Curls – 2 sets, 40 secs
- Lie on your back with your heels on the stability ball and your legs extended.
- Lift your hips into a bridge position and engage your core, then curl the ball towards your glutes by bending your knees.
- Slowly extend your legs back to the starting position.
- This exercise also goes great with a weighted belt.
- Perform this exercise for two sets of forty seconds each.

6. 1-Leg Curl (L&R) – 2 sets, 40 secs on each side
- Lie on your back with one heel on the stability ball and the other leg extended straight up.
- Lift your hips into a bridge position, then curl the ball towards your glutes with the leg on the ball. Return to the starting position.
- Perform this exercise for two sets of forty seconds on each leg.


7. Prone Kick Ups – 2 sets, 40 secs
- Position yourself on the stability ball with your forearms and knees on the floor and the ball secured under your hips.
- Lift both legs towards the ceiling, squeezing your glutes, then lower them back down.
- Try this out with ankle weights.
- Perform this exercise for two sets of forty seconds each.

8. Bird Dog – 2 sets, 40 secs
- Position yourself on the stability ball with your hands and toes on the floor.
- Fully extend one arm forward and the opposite leg back, maintaining a neutral spine.
- Hold briefly, then return to the starting position and switch sides.
- Attach an ankle resistance band to take this exercise a step further.
- Perform this exercise for two sets of forty seconds each.

9. Plank Leg Lift – 2 sets, 40 secs
- Start in a high-plank position with your legs on the stability ball.
- Lift one leg off the ball (with or without ankle weights), keeping it straight.
- Hold for a moment, then lower it back down and switch legs.
- Perform this exercise for two sets of forty seconds each.

10. Split Squat (L&R) – 2 sets, 40 secs on each side
- Stand upright and place one foot on the stability ball behind you.
- You can try this with a dumbbell in each hand.
- Lower your hips into a split squat, keeping your front knee aligned with your ankle.
- Push through your front heel to return to the starting position.
- Perform this exercise for two sets of forty seconds on each leg.

11. Plank Pike – 2 sets, 40 secs
- Begin in a high-plank position with your feet on the stability ball and hands on the floor.
- Engage your core and lift your hips towards the ceiling, rolling the ball towards your hands to form an upside-down V shape.
- Lower your hips back to the plank position.
- Try this out with a hip thrust belt.
- Perform this exercise for two sets of forty seconds each.

12. Jump Squat – 2 sets, 40 secs
- Stand with your feet shoulder-width apart while holding the stability ball in your arms.
- Lower into a squat, then explosively jump up while extending the exercise ball above your head.
- Perform this exercise for two sets of forty seconds each.

For more visuals, be sure to check out this video by Heather Robertson.
Frequently Asked Questions on Stability Ball Exercises
- What are the safety considerations when using a stability ball?
Stability balls are safe when used correctly. Some useful safety tips are:
- Inflate the exercise bowl properly according to the manufacturer’s guidelines.
- Check the weight limits of the stability ball.
- Use the stability ball on a non-slip surface.
- Maintain proper posture to avoid strain or injury.
- Start with basic exercises before progressing to more challenging ones.
- Inspect your stability ball for signs of wear and tear before use.
- Clear the area around you to make sure it is free of obstacles.
- What are the benefits of a stability ball?
Stability balls are great for improving your overall balance and strengthening your core muscles. They also increase flexibility, promote better posture and help activate more muscle groups. These versatile tools can be used in a wide range of low-impact and high-intensity exercises.
- Is a stability ball right for beginners?
Yes, a stability ball is great for even beginners. The secret is to start with basic exercises and gradually progress to more challenging ones. Beginners should focus on maintaining proper form and technique to avoid injury, before moving on to heavier weights or more complicated routines.
- How do I choose the right size of stability ball?
There are several ways to know if a stability ball is right for you.
The first is the sitting test. When sitting on the ball, your knees should be at a 90-degree angle, with your thighs parallel to the floor and your feet touching the ground.
There are also guidelines based on height:
- 55 cm for individuals between 5’1″ to 5’7″
- 65 cm for individuals between 5’8″ to 6’2″
- 75 cm for individuals 6’3″ and taller.
If you’re still not sure, simply refer to the manufacturer’s guidelines based on heights and weights.
- Will stability ball exercises improve my posture, flexibility and range of motion?
Yes, stability ball exercises can improve posture, flexibility, and range of motion. Many exercises performed on a stability ball involve stretching and extending muscles, enhancing flexibility and range of motion. The instability of the ball promotes proper spinal alignment and core engagement, which helps improve posture.
Bounce to Your Feet
Adding a stability ball to your total body workout can significantly enhance your fitness routine. These exercises are flexible, effective, and perfect for all fitness levels, including beginners.
Ready to take your workout to the next level? Grab a ball and start moving!
You are welcome to pin and share this workout to your Pinterest board for future workouts.
