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Stability Ball Exercises

Stability balls are a great way to improve flexibility, balance, coordination, and muscle endurance. Make sure to choose the correct size stability ball as most balls come in three diameters based on the user’s height.

• 5 ft. – 5 ft., 5 in tall / 55-centimeter ball
• 5 ft., 6 in – 5 ft, 11 / 65-centimer ball
• 6 ft. & over / 75-centimeter ball

Continue reading for stability ball exercises great for all levels of fitness.

Note that the National Academy of Sports Medicine (NASM) highly recommends consulting a certified Personal Trainer to help you assess your current level of fitness and movement capabilities. To get a custom training program specifically focused on helping you reach your health and wellness goals, email

Stability Ball Push-Up
1) Begin in a plank position with feet on the ball and hands on floor just below your shoulders. Hold your body in a straight line.
2) As you inhale, bend your elbows to lower chest toward the floor. As you exhale push back up to plank position.

Stability Ball Bird Dog
1) Start with your belly on a stability ball, with your legs straight and your hands and toes touching the floor.
2) Reach your opposite arm and leg out until they are parallel to the floor.
3) Hold a moment at the top. Return and repeat, alternating sides.

Stability Ball Forearm Plank
1) Begin kneeling with the stability ball in front of you and forearms on top of ball.
2) Tighten core and lift knees up until you are in a straight line plank. Keep your shoulder blades pulled down.
3) Hold plank, squeezing glutes, thighs and core and breathing continuously.

Stability Ball Leg Curl
1) Lie on the floor with your arms palm down on the ground.
2) Rest your feet on the stability ball.
3) Inhale, and bend your knees, so that your calves roll the ball toward you.
4) Exhale, and roll the ball back out.
5) Keep your back and hips straight throughout the exercise.

Stability Ball Bodyweight Wall Squat
1) Stand with the ball behind your back and pressed up against a wall. Your feet should be slightly in front of you and shoulder-width apart.
2) Squat down, keeping your heels flat and knees out, letting the stability ball roll up your back. Hold your arms out for balance.
3) Stand and return to the starting position.