Working out with an exercise ball

Do you have an exercise/stability ball at home or have you thought about investing in one? Do you see them at the gym and wonder what they are used for?

When you are mostly working out with weights you don't normally think that a stability ball would be a piece of equipment that you would need but I want to show you a few ways that it's a cheap alternative and a good thing to have around.


I have a stability ball in my home gym and at first I wasn't quit sure what to do with it other than crunches, so it sat in the corner taking up space until I started doing moves that you would use a big, expensive piece of equipment for at the gym.

Here are some examples of ways to use a stability ball in place of specific equipment


Hamstring curl:

Most gyms have machines that help target the hamstring area like the seaated hamstring machine or the prone machine, which you lay on your belly to use or even a leg rpess machine helps to target the hamstrings. If you do not have axcess to a gym or these machines, then guess what....use a stability ball. It not only works the hamstrings but you need to engage your core for this move.

Lay down on the floor, on your back. Put your ankles on the ball, lift up your butt and with your ankles, pull the ball towards your butt and then push it back out. Repeat as much as you feel comfortable with. It does take balance.

Back extensions:

This is also a move that you mostly see epople at the gym using a certain piece of equipment for. It's typically called a Roman Chair and if you are like me and workout at home then you can do back extensions on a stability ball.

Start by laying on the ball with your lower stomach/hip area, extend your legs out behind you and if you are a beginner you can brace your feet against a wall for balance. Then with the same motion as a sit-up, move your upper body up and down as many reps as you feel comfortable with.

Tricep dips:

This one is great for anyone who hates their flabby arms (ME,ME,and ME) Dips are mentioned in my blog post about arm workouts because they are a must.

So, sit on your ball and place your hands down on the ball roughly towards your hip area. Then extend yourself outward so you look like a chair kind of, when you feel balance then lower yourself down and push back up with your triceps. Now be careful not to lower to far to avoid an injury.
Repeat until you feel fatiged.

Those are just a few of the workouts that replace a machine but there are so many other things you can do with a stability ball. If you search the web or YouTube I'm sure you could even find a video to follow along to, to help you get going.


*What is your favorite move with a stability ball?