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You are here: Home / workouts / Do Anywhere Full Body Stability Ball Workout

Do Anywhere Full Body Stability Ball Workout

01/02/2019 by Deborah Brooks

Happy January everyone! After the holidays and my vacation, I am ready to get back to my regular exercise routine. I do all of my strength training workouts at home and one of my favorite pieces of equipment is my stability ball. The number of exercises you can do with this one item are endless! Today I am sharing a few of my go to’s in this Do Anywhere Full Body Stability Ball Workout.

do anywhere full body stability ball workout

Do Anywhere Full Body Stability Ball Workout

Get a full body #workout w just #stabilityBall #weights #JanuaryJumpstart #Fitness

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You can do this Full Body Stability Ball Workout in order. For best results do entire workout twice through. The only equipment needed is a stability ball and medium weights. I suggest 5-8 pounds. See below for a great set of basic weights.

Arms (using medium weights and stability ball)

Seated Bicep curls x 12

Seated over head press x 12

Seated Shoulder Raises x 12

(repeat)

Abs/Core (no weights)

Crunches on the ball x 25

Cross Crunches x 25 each side

Decline Plank (feet on ball and hands on floor)

hold for 30-60 seconds

Challenge move: add 5 push ups and/or pike up after hold

(see photo below)

(repeat)

Legs/Glutes

Bridges (shoulders on ball, feet flat on floor) x 25

Seated leg lifts (alternate straight leg lifts) x 25 each side

Hamstring curls (lying on floor, feet on ball and pull in) x 15

(see photo)

Reverse lunges x 15

(see photo below)

Challenge Move: Full body wall squats with an overhead press x 15

(see photo)

(repeat)

Stretch

You can even do a nice full body stretch right on your stability ball. Hold for 1-2 minutes to fully relax. (See below)

stability ball workout| weekly wrap just show up

stability ball pike

Bodyweight exercises| stability ball| pike

Decline plank and push up

Dashing through December

hamstring curls

 

holiday hustle| Stability ball |lunges

Reverse lunges

Stability ball| weekly wrap yoga streak

full body wall squats w overhead press

Don’t forget to stretch!

Stability ball workout| Weekly Wrap Goodbye February

full body stretch

As you can see the possibilities are endless with a simple stability ball. Hope this Do Anywhere Full Body Stability Ball Workout gives you some inspiration to add in some strength training to your running routine. What are some of your favorite stability ball moves?

[You may also like 7 Must  Do Bosu Moves For Runners.]

Don’t miss the Ultimate Coffee Date linkup on Friday and Saturday.



Linking up with

Coach Deb and Train with Marc

Wild Workout Wednesday with Annmarie, Jen, and Nicole

Do Anywhere full body stability ball workout

stability ball

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Filed Under: Healthy living, workouts Tagged With: full body, gym, stability ball, workout

Meet Deborah

Hi I'm Deborah! I spend my days successfully raising a husband & 2 teens in the VA/DC area. I am a lover of all things running & fitness. As a life long vegetarian, I've always been passionate about healthy living & exercise. Looking for partners in crime, I started my own chapter of Moms Run This Town (MRTT) which has grown to over 700 members. I've met so many amazing women who inspire me daily to keep moving forward. You can usually find me running with my crew and training for the next crazy adventure they talked me into. I love to keep up to date on new running & fitness trends. I definitely choose my running gear based on color and love to express my fashion sense while exercising.

Comments

  1. Marcia says

    01/02/2019 at 7:50 am

    I do love that final stretch! For reasons unknown I’ve fallen away from using my stability ball much. This inspires me to get back at it!

    • Deborah Brooks says

      01/02/2019 at 8:40 am

      I get really into finding new things to do with it. Hope I inspired you and can’t wait to see what you come up with

  2. Kim G says

    01/02/2019 at 8:04 am

    The stability ball and I have a love/hate relationship. I have been known to fall off the side when doing ab exercises lol. But I think it’s time for me to start using it again for core exercises.

    • Deborah Brooks says

      01/02/2019 at 8:42 am

      I have also fallen off a few times much to my trainer’s amusement! I really like it for the balance challenge

  3. Debbie says

    01/02/2019 at 8:30 am

    I love stability ball workouts! I used to teach a class (I called it Super Ball 😀) that was all on the ball. I love doing unilateral chest presses and triceps extensions in a bridge position. So challenging!
    Debbie recently posted…6 Tips for Planning a Perfect Running YearMy Profile

    • Deborah Brooks says

      01/02/2019 at 8:43 am

      Yes those are great too! It’s fun to see how many new ways there are to use it for workout ideas

  4. Nicole @ Fitful Focus says

    01/02/2019 at 10:14 am

    Oh I need to try this one for sure! I don’t use my stability ball enough.

    • Deborah Brooks says

      01/02/2019 at 2:57 pm

      It is so versatile and I can always find new things to do with it

  5. dixya @food, pleasure, and health says

    01/02/2019 at 10:21 am

    this looks perfect for hotel rooms. i havent used stability ball in a long time but i need to get back.

    • Deborah Brooks says

      01/02/2019 at 2:58 pm

      They are great for travel hope this gives you some ideas

  6. Janelle @ Run With No Regrets says

    01/02/2019 at 12:39 pm

    Okay, so I definitely need to get a stability ball! So many workout opportunities that I hadn’t even realized. Thanks for sharing!
    Janelle @ Run With No Regrets recently posted…Zwift Run App – Making the Treadmill More Fun!My Profile

    • Deborah Brooks says

      01/02/2019 at 3:00 pm

      Oh yes the possibilities are really endless! Hope I inspired you to get one for home

  7. Marc Pelerin says

    01/02/2019 at 12:55 pm

    So cool! Love all of these workout exercises. Not only are they strengthening you, but you have to have some serious balance, too! What’s the most difficult/challenging exercise you showed?

    Thanks for sharing.
    Marc Pelerin recently posted…Winter Long RunsMy Profile

    • Deborah Brooks says

      01/02/2019 at 3:01 pm

      I would say the most difficult one is the wall squat with the overhead press. I did those again today and had forgotten how hard they were!

  8. Abbey Sharp says

    01/02/2019 at 3:25 pm

    This is awesome. Thank you for sharing so many of the different ways to use an exercise ball!

    • Deborah Brooks says

      01/02/2019 at 8:36 pm

      Thanks for checking them out!

  9. Kimberly Hatting says

    01/02/2019 at 5:09 pm

    These all are great, Deborah! As I mentioned, my poor stability ball desperately needs inflation LOL….I still use it periodically, but it’s even less stable with it’s lack of proper air. I should just buy a new one, they’re not very expensive!

    • Deborah Brooks says

      01/02/2019 at 8:37 pm

      Yes they are pretty reasonable. They last a few years and then it’s time to replace them.

  10. Kelly says

    01/02/2019 at 8:50 pm

    Is it wrong that my favorite thing to do on the ball is stretch? I love the full body layover. Great release.

    • Deborah Brooks says

      01/03/2019 at 12:13 pm

      I love it too and I need to do it more often

  11. Jenn says

    01/02/2019 at 9:14 pm

    Welp. Looks like I”m going to have to inflate that stability ball that’s been sitting in the closet for the last year! Such a great round of exercises!
    Jenn recently posted…looking back at 2018My Profile

    • Deborah Brooks says

      01/03/2019 at 12:13 pm

      Well yes I think so!

  12. The Accidental Marathoner says

    01/02/2019 at 9:48 pm

    I have a stability ball and rarely use it. I seriously am going to print this and tape it to the wall in my workout room! Thanks for the post!

    • Deborah Brooks says

      01/03/2019 at 12:13 pm

      Fabulous! Let me know how it goes

  13. Karen says

    01/02/2019 at 9:57 pm

    Definitely bookmarking this one for the future! It sounds like an amazing workout and I could get some use out of my stability ball. Thank you for sharing!

    • Deborah Brooks says

      01/03/2019 at 12:14 pm

      Thank you for checking it out hope you enjoy the workout

  14. Judy @ Chocolaterunsjudy says

    01/03/2019 at 7:04 am

    I absolutely love that last stretch on my ball. 🙂
    Judy @ Chocolaterunsjudy recently posted…18 in 2018My Profile

    • Deborah Brooks says

      01/03/2019 at 12:14 pm

      It’s a good one-I need to do it more often myself

  15. patrick@looneyforfood.com says

    01/03/2019 at 7:33 am

    So much you can do with one piece of equipment

    • Deborah Brooks says

      01/03/2019 at 12:14 pm

      It really is quite versatile

  16. Angela Cardamone @marathonsandmotivation.com says

    01/03/2019 at 11:29 am

    Love all these ideas! I have a stability ball, but rarely use it…I will definitely try these!!!

    • Deborah Brooks says

      01/03/2019 at 12:18 pm

      Thanks they are quite versatile!

  17. Cari says

    01/03/2019 at 4:37 pm

    Ooh super helpful and timely — gym just got a couple dozen stability balls and I wasn’t really sure the best way to take advantage
    Hope vacay was awesome
    Cari recently posted…2018, you were amazingMy Profile

    • Deborah Brooks says

      01/04/2019 at 7:59 am

      Thanks! I hope this gives you some ideas. I find them to be great training tools

  18. Chelsea Stockdale says

    01/03/2019 at 6:11 pm

    I love this! I need to grab my own stability ball for at-home for sure! I usually use one at the gym and LOVE it!
    Chelsea Stockdale recently posted…Treadmill miles + Can’t Hurt Me by Goggins + Band workoutsMy Profile

    • Deborah Brooks says

      01/04/2019 at 8:08 am

      Yes they are great to have at home and you can really do so much with them

  19. Farrah says

    01/03/2019 at 11:37 pm

    I left my stability ball in CA but I’ll have to add some of these to my gym workouts!

    • Deborah Brooks says

      01/04/2019 at 8:12 am

      You may need to grab another one. They are great for someone like you who may need to squeeze in workouts at home

  20. Marcus@strengthery says

    01/16/2019 at 9:48 pm

    I also enjoy using stability balls. But my balancing skills suck, so sometimes I end up falling off. Not the proudest moment in the gym lol.
    Marcus@strengthery recently posted…Best Posture Corrector For WomenMy Profile

    • Deborah Brooks says

      01/17/2019 at 4:49 pm

      Happens to the best of us!

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Hi, I’m Deborah

Successfully raising a husband & 2 teens in the VA/DC area. I am a lover of all things running & fitness. As a life long vegetarian, I’ve always been passionate about healthy living & exercise. Looking for partners in crime, I started my own chapter of Moms Run This Town (MRTT) which has grown to over 700 members. I’ve met so many amazing women who inspire me daily to keep moving forward. You can usually find me running with my crew and training for the next crazy adventure they talked me into.
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Hi, I’m Deborah

Hi I'm Deborah! I spend my days successfully raising a husband & 2 teens in the VA/DC area. I am a lover of all things running & fitness. As a life long vegetarian, I've always been passionate about healthy living & exercise. Looking for partners in crime, I started my own chapter of Moms Run This Town (MRTT) which has grown to over 700 members. I've met so many amazing women who inspire me daily to keep moving forward. You can usually find me running with my crew and training for the next crazy adventure they talked me into. Read More…

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