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Stability Ball Workout

I decided that it had been way too long since I shared a workout with you. I love this stability ball circuit I have been doing with my personal training clients so it seemed like the perfect thing to post. When I train I usually start my clients out with a little bit of cardio like jogging, stairs, biking or rowing and then I take them through a dynamic warmup to stretch their muscles. After that I typically move into some sort of core or plyo/stability circuit before getting into the strength/real workout portion of the session. And then I always finish with static stretching and foam rolling.

I think it’s so important to devote attention and time to strengthening your core and improving your balance/stability. These are things that will benefit you in your every day life in addition to helping you become stronger, faster and more efficient with you workouts.

Stability Ball Core Workout

A 15-minute stability ball workout that strengthens the core.

And here is a video with demo and explanation of all of the exercises.

The stability ball allows you to use minimal equipment while getting a great workout. I keep one of these in my house in an extra bedroom and frequently break it out for some quick abs after running. Working off of an unstable service like a stability ball or a Bosu makes everything more challenging. It forces your body to stabilize and activate in ways that it wouldn’t if you were in complete control. That said, if some of these exercises are too advanced for you starting out, many of them can be done with your own bodyweight on the floor until you build up the strength to do it on the ball.

Enjoy and let me know if you try it! I love feedback and questions!

{ 14 comments… add one }
  • Drea September 19, 2012, 6:39 pm

    Great video demo and a great home workout-heck, even at the gym! Can’t wait to do it! Thanks for your time!

  • Holly September 19, 2012, 9:17 pm

    I’m going to have to try a couple of these. I have a stability ball in my office so whatever I can do with dress clothes on. 🙂

    I have tried that knee tuck before and that one is tough!

  • Mary Beth September 19, 2012, 10:03 pm

    I totally pinned it 🙂 (Thanks for taking the time to make the jpeg!) …really appreciate your demos. I want a stability ball but I don’t know where in the world I would keep it in my tiny house with 5 people in it!?

  • Christianna September 20, 2012, 1:52 am

    Your video demo is very helpful – especially appreciate how you give detailed explanations, along with good rational for the exercise. Really enjoy that your circuits tend to show how you don’t need any fancy gym equipment to get a good workout, even at home!

    And a side thought…Was wondering if you would consider a post for yoga/stretching for runners. Any suggestions for a good IT band strengthening stretch?

    • Jen September 20, 2012, 1:10 pm

      thank you! i love doing the videos because i’m so crazy about form. and yes, i totally believe that you can get a great workout with minimal equipment. a yoga for runners video/post is definitely on the short list of things to get done. for IT band strengthening i recommend band walking with a resistance band and single leg exercises like single leg deadlifts and squats. for stretching IT bands, cross one foot behind the other so that the pink toes are about a fist distance apart and then fold down. you’ll feel a big stretch!

      foam roll too!

  • Lauren September 20, 2012, 6:59 am

    just completed this circuit this morning! challenging for sure! and woke me right up 🙂

    • Jen September 20, 2012, 12:59 pm

      awesome! thanks for taking the time to comment and give feedback!

  • Lea @ Greens and Coffee Beans September 20, 2012, 7:31 am

    I’m definitely going to have to try this workout soon, I haven’t used a stability ball in forever and it’s about time I work it back into my workout!

  • Addy @ Six-Kick Switch September 20, 2012, 12:12 pm

    Thanks for the routine, Jen! I love working on the stability ball, and will have to try this out.
    PS. your hair is so lovely and shiny! I am very jealous 🙂

    • Jen September 20, 2012, 12:50 pm

      yay – let me know what you think! thanks for the hair comment. yesterday was the only day this week that i dried and straightened it! 🙂

  • Audrey @ Healthy Auds N' Ends September 20, 2012, 12:51 pm

    Awesome routine, Jen!! Did it this morning at the gym–the mountain climbers were harder than they looked! And I loved the shoulder taps at the end! P.S. for someone who has a cold…you look and sound great!! 🙂

    • Jen September 20, 2012, 1:10 pm

      yes, all of my clients found the mountain climbers to be surprisingly challenging!

      thank you! i felt like i sounded hoarse! 🙂

  • Alison September 21, 2012, 11:06 am

    Thanks for the workout! A day and a half later I’m still a little sore 😉 the video was super helpful!

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