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
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 pike
Decline plank and push up
hamstring curls
Reverse lunges
full body wall squats w overhead press
Don’t forget to stretch!
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.]
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Marcia says
01/02/2019 at 7:50 amI 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 amI 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
Kim G says
01/02/2019 at 8:04 amThe 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 amI have also fallen off a few times much to my trainer’s amusement! I really like it for the balance challenge
Debbie says
01/02/2019 at 8:30 amI 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!
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Deborah Brooks says
01/02/2019 at 8:43 amYes those are great too! It’s fun to see how many new ways there are to use it for workout ideas
Nicole @ Fitful Focus says
01/02/2019 at 10:14 amOh 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 pmIt is so versatile and I can always find new things to do with it
dixya @food, pleasure, and health says
01/02/2019 at 10:21 amthis 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 pmThey are great for travel hope this gives you some ideas
Janelle @ Run With No Regrets says
01/02/2019 at 12:39 pmOkay, so I definitely need to get a stability ball! So many workout opportunities that I hadn’t even realized. Thanks for sharing!
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Deborah Brooks says
01/02/2019 at 3:00 pmOh yes the possibilities are really endless! Hope I inspired you to get one for home
Marc Pelerin says
01/02/2019 at 12:55 pmSo 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.
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Deborah Brooks says
01/02/2019 at 3:01 pmI 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!
Abbey Sharp says
01/02/2019 at 3:25 pmThis 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 pmThanks for checking them out!
Kimberly Hatting says
01/02/2019 at 5:09 pmThese 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 pmYes they are pretty reasonable. They last a few years and then it’s time to replace them.
Kelly says
01/02/2019 at 8:50 pmIs 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 pmI love it too and I need to do it more often
Jenn says
01/02/2019 at 9:14 pmWelp. 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!
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Deborah Brooks says
01/03/2019 at 12:13 pmWell yes I think so!
The Accidental Marathoner says
01/02/2019 at 9:48 pmI 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 pmFabulous! Let me know how it goes
Karen says
01/02/2019 at 9:57 pmDefinitely 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 pmThank you for checking it out hope you enjoy the workout
Judy @ Chocolaterunsjudy says
01/03/2019 at 7:04 amI absolutely love that last stretch on my ball. 🙂
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Deborah Brooks says
01/03/2019 at 12:14 pmIt’s a good one-I need to do it more often myself
patrick@looneyforfood.com says
01/03/2019 at 7:33 amSo much you can do with one piece of equipment
Deborah Brooks says
01/03/2019 at 12:14 pmIt really is quite versatile
Angela Cardamone @marathonsandmotivation.com says
01/03/2019 at 11:29 amLove 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 pmThanks they are quite versatile!
Cari says
01/03/2019 at 4:37 pmOoh 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
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Deborah Brooks says
01/04/2019 at 7:59 amThanks! I hope this gives you some ideas. I find them to be great training tools
Chelsea Stockdale says
01/03/2019 at 6:11 pmI 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 workouts
Deborah Brooks says
01/04/2019 at 8:08 amYes they are great to have at home and you can really do so much with them
Farrah says
01/03/2019 at 11:37 pmI 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 amYou may need to grab another one. They are great for someone like you who may need to squeeze in workouts at home
Marcus@strengthery says
01/16/2019 at 9:48 pmI 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.
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Deborah Brooks says
01/17/2019 at 4:49 pmHappens to the best of us!