The stability ball was first introduced as a physical therapy tool. However, it didn’t take long before fitness enthusiasts caught onto the overall benefits provided by exercises done on a stability ball.
The ball is usually sold as a core development tool because, by using the unstable surface of the ball as a platform to perform exercises, you are forced to keep your back and abdominal muscles constantly engaged.
I would like to suggest to you, that the stability ball can be used for much more than just stability and core development. For example, some of the best unweighted leg workouts I’ve ever had have been done using a stability ball.
Below are three ways that you can use a stability ball to crank up the intensity of your own workouts.
1. Use it for interval training.
The stability ball gives you a surface that can be used for strength training and as a tool to add intensity to your cardio workouts. This versatility allows you to easily develop an interval routine with nothing more than a few weights and the ball.
An example of a stability ball interval would be to use it for tabata wall squats. That is to place the ball at your lower back and roll down the wall until you reach a 90-degree knee bend and then return to standing. Do this as fast as possible for 20 seconds and then rest for ten seconds. Repeat this process for 1 or 2 minutes depending on your interval split and I promise your legs will be screaming and your lungs will be burning after just one round!
Once you complete the cardio segment of your interval, go right into a strength segment. Perhaps you’ll then sit on the ball and do military presses (which will simultaneously work your core). Do a few sets and move back into a new cardio exercise.
You get the idea here. Do one or two minutes of cardio and then a few minutes of weight training all using the ball.
2. Challenge your abs.
If you’ve never used a stability ball to train your abs, you’re missing out on some incredibly effective workouts. Just doing crunches on the ball is a new experience because the curved surface of the ball gives you a greater range of motion.
That’s just the beginning, though.
Use the ball to do planks by putting your feet on the ball and your hands on the floor. You’ll have to work twice as hard just to keep the ball still while you hold the position. There are literally dozens of ab exercises that you can do using the stability ball, which will work your mid-section as hard as it’s ever been worked.
3. Wear out your legs.
As I already touched on in the interval section, you can use the stability ball to really blast your legs. You aren’t going to put on any mass using the ball to train your legs, but you can certainly use it to help chisel your lower body.
The ball is great for hamstring exercises, which are done laying on the ground with your heels on the ball. You contract your hamstrings to move the ball in and out. This is so effective, that I guarantee you won’t walk away from that workout wondering if you trained your hammies hard enough.
Other great leg exercises include wall sits with the ball behind you, leg extensions while seated on the ball, lunges with your back foot on top of the ball and inner thigh exercises done by simply placing the ball between your knees and trying to squeeze it until it pops.
Do all of these exercises in a circuit using high repetitions and light or no weight. You’ll definitely feel it the next morning.
The stability ball is just one more tool that you can use to change up your workouts to prevent burnout, over training and training plateaus. As I always say, don’t take my word for it. Go out and try a stability ball class.
If you love it, you can get a ball at most retail stores for pretty cheap.
A quick note to any new moms reading this.
I used the stability ball to bounce my son to sleep for the first 6 months of his life. He wouldn’t sleep with rocking or walking or anything else I tried. So, I got on my stability ball and gently bounced with him. It worked like a charm every time without fail!
See, the ball really does have multiple uses! I hope it works for you as well as it has for me.
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