Stability ball workouts have become increasingly popular for the results that they have to offer. They are a great way to improve your strength, balance, and endurance. Know more in the following write-up.
Stability ball is also popularly known as ‘exercise ball‘, ‘Swiss ball‘, and ‘fitness ball‘. These balls are made from elastic soft PVC. The diameter ranges from 14 to 34 inches, and they are filled with air. These balls were initially used for physical therapy, but now they are used for weight training, as well as aerobic exercises. Most people are of the opinion that one can derive better benefits from exercise ball workouts, as the body utilizes more number of muscles to remain balanced. The muscles, which are used, become stronger. The abdominal and back muscles are extensively used, along with the other muscles, when one is doing these exercises. A number of people are of the opinion that only abs workout can be done using the stability ball. However, that is not the case as other problem areas can be worked upon. These workouts are, oftentimes, more effective than regular exercises. For added resistance, one can do these workouts with weights as well. You will, however, have to make use of free weights for the same.
Workouts Using the Stability Ball
# For Women
One can use the Swiss ball workouts either to supplement the current or main workout. The advantage of doing these exercises is that the number of calories burned are more, and along with the calories burned due to the exercise, the body burns some more calories while trying to balance the body. Most women have to fight fat accumulation on the thighs; therefore, they should include thigh exercises with the exercise ball in their workout routine. Stability ball exercises for women, which can be included in your workout routine, are given below.
| Name of the Exercise | Number of Sets | Number of Repetitions |
| Incline Dumbbell Press | 2 sets | 10 to 12 repetitions |
| Dumbbell Bent Over Row | 1 to 2 sets | 8 to 10 repetitions |
| Push Ups | 1 to 2 sets | 8 to 10 repetitions |
| Back Extension | 1 set | 10 to 12 repetitions |
| Ball Wall Squat | 2 to 3 sets | 10 to 12 repetitions |
| Ball Lunges | 2 to 3 sets | 12 to 15 repetitions |
| Crunches | 3 to 4 sets | 8 to 10 repetitions |
| Ab Roll | 1 to 2 sets | 8 to 10 repetitions |
| Oblique Crunch | 2 to 3 sets | 8 to 10 repetitions |
| Butt Lift | 1 to 2 sets | 10 to 12 repetitions |
| Hip Extension | 1 to 2 sets | 8 to 10 repetitions |
# For Men
If you are of the belief that only women will benefit from the exercise ball routine, then you are mistaken. There are a number of workouts for men, which can be done using stability ball. The exercises which can become a part of your exercise routine are as follows.
| Name of the Exercise | Number of Sets | Number of Repetitions |
| Lateral Raises | 2 to 3 sets | 8 to 10 repetitions |
| Dumbbell Press | 2 to 3 sets | 8 to 10 repetitions |
| Dumbbell Curl | 2 to 3 sets | 8 to 10 repetitions |
| Back Extensions | 1 to 2 sets | 10 to 12 repetitions |
| Tricep Extensions | 3 to 4 sets | 7 to 9 repetitions |
| Shoulder Press | 3 to 4 sets | 10 to 12 repetitions |
| Push Ups | 2 to 3 sets | 8 to 10 repetitions |
| Stationary Lunges | 3 to 4 sets | 10 to 12 repetitions |
| Pike | 1 to 2 sets | 10 to 12 repetitions |
| Abdominal Crunches | 3 to 4 sets | 12 to 15 repetitions |
| Bridge | 2 to 3 sets | 10 to 12 repetitions |
| Plank | 3 to 4 sets | 12 to 15 repetitions |
| Leg Raise with Stability Ball | 2 to 3 sets | 10 to 12 repetitions |
# For Abs
It is a well-known fact that there are a number of core exercises with the ball. At the same time, when one is doing the exercises, the abdominal muscles are worked automatically. If you are fighting abdominal fat, then you should do the ab exercises using the ball. It is not necessary to do only complicated abdominal exercises using this exercise ball. One can do simple exercises, like ball crunches as well. When you are doing ab exercises with the ball, you should take care to maintain your balance well. If you lose your balance, chances that you may injure yourself are high.
There are medicine ball exercises for kids as well. If you are into yoga, then you may want to combine yoga along with stability ball. It is important to note that before you begin the workout, do some warm-up exercises. You may also include some cardiovascular exercises in your workout.
