I’m a personal trainer and these are the eight stability ball exercises I rely on to boost core strength
Add some instability to your stability training
Stability ball, exercise ball, gym ball, exercise ball, Swiss ball, yoga ball —whatever you like to call it, this simple bit of workout apparatus upgrades any core exercise by adding one key ingredient: instability.
It makes performing basic exercises more challenging, helping strengthen deep stabilizer muscles around the spine and pelvis to improve balance and core control.
For more advanced exercisers, the stability ball can also be deployed to build full-body strength and stability, making your body more resilient, whatever your sport or activity of choice.
Here are eight exercises I’ve come to fall back on—either for myself or for the clients I’ve trained—to add some instability to my stability training repertoire.
Best stability ball exercises for core strength
Below are eight stability ball exercises I've come to rely on, running from beginner to advanced.
For each, I’ve outlined the body part it targets, along with suggested sets and reps to guide you.
Pick two to three moves and use them as a core finisher at the end of your next workout.
1. Stability ball pelvic tilt
Sets: 2 Time: 30sec
Targets: core
- Sit on the stability ball with your feet flat on the floor and your hands on your hips.
- Exhale as you slowly tuck your tailbone under your body, rounding your lower back.
- Inhale as you slowly reverse this motion, arching your lower back.
- Match each movement to your breath, exhaling as your lower back is curved, inhaling as your arch.
2. Stability ball circle
Sets: 2 Time: 30sec each direction
Targets: core
- Sit on the ball with your feet flat on the floor.
- Place your hands on the ball, or on your hips to make it more challenging.
- Slowly circle your hips clockwise.
- Switch direction after 30 seconds.
- Experiment with small and larger circles, focusing on using your deep core muscles to control the movement.
3. Stability ball reverse walkout
Sets: 2-3 Reps: 8-10
Targets: core and posterior chain
- Sit on the ball with your feet flat on the floor and your fingers touching your temples or arms raised overhead.
- Engage your core muscles and slowly walk your feet forward, rolling your back down the ball, keeping your hips lifted in a bridge position.
- Continue until your upper back, shoulders and head are supported by the ball and your body forms a strong bridge position with your shoulders, hips and knees in a line.
- Pause for two seconds, then reverse the movement to the start.
4. Stability ball wall squat
Sets: 2-3 Reps: 10-12
Targets: core and legs
- Place the ball between your lower back and a wall and stand with your feet shoulder-width apart.
- Bend your knees to lower, rolling your back down the ball, until your knees are bent to 90°.
- Pause for a second, then push through your feet to return to standing.
Using the ball for support should help you maintain an upright posture while lowering into the squat to teach good mechanics when squatting unaided.
5. Stability ball back extension
Sets: 2-3 Reps: 8-10
Targets: core, and lower and mid back
- Lie on your front with your stomach and hips on the ball, your feet wider than shoulder-width apart, and your fingers touching your temples.
- For added support, wedge the soles of your feet against a wall.
- Engage your core and slowly lift your chest to carefully arch your spine, using the muscles in your lower and mid back to control the movement.
- Slowly lower your chest back toward the start.
- Start with small back extensions, then gradually increase your range as your strength improves.
6. Stability ball plank stir the pot
Sets: 2-3 Time: 30sec
Targets: core
- Kneel with the ball in front of you and rest your forearms on top of it with your hands clasped together.
- Lift your hips and knees so your body is in a straight line from head to heels, with your weight supported on your toes and forearms. Widen your stance to make it easier to balance.
- Slowly move your forearms in a circle, changing direction after completing a few circles.
7. Stability ball jackknife
Sets: 2-3 Reps: 8-10
Targets: core, chest and arms
- Place your shins on the top of a ball and your hands on the floor directly underneath your shoulders.
- Engage your core and lift your hips so your body is in a straight line from your head to your heels.
- Keeping your upper body stable, tuck your knees into your chest, rolling the ball onto the tops of your feet.
- Pause, contracting your core muscles hard, then slowly extend your legs to return to the starting position.
- Use your breath to aid each rep: exhale as you tuck your knees, inhale as you extend.
8. Stability ball pike
Sets: 2-3 Reps: 8-10
Targets: core, chest and shoulders
- Place your shins on the top of a ball and your hands on the floor directly underneath your shoulders.
- Engage your core and lift your hips so your body is in a straight line from your head to your heels.
- Keeping your arms straight, contract your abs to lift your hips high, rolling your toes onto the ball.
- Pause, then slowly lower your hips to return to the starting position.
- Use your breath to aid with each rep: exhale as you lift your hips, inhale as you lower.
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