5 Must-do Stability Ball Moves for Women

Use an exercise ball if you want to attain that healthy back and spine, stability in your core and even a better posture. Learn about these some simple and fun stability ball exercises that any woman can do at the gym, at home or just about anywhere.

 

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#1 – Hamstring Curl

Lie on your back on the floor with your knees bent and your feet flat on the floor. Place your feet on the stability ball and your hands at your sides. Tighten your core, and then push your heels into the ball to lift your hips up, pulling your legs back to bring your feet toward your seat. Return to the starting position and repeat the movement.

Hamstring Curl

Start with one set of 5 repetitions. The intensity of this exercise is light.


#2 – Wall Squat

Begin by standing with your feet shoulder-width apart with the stability ball between your back and the wall. Move your legs out slightly and lean into the ball. You can either extend both arms in front of your body or place them at your sides. Tighten your core, and then bend your knees to move into a squat position, ideally bringing your knees to a 90-degree angle. Raise up and repeat the movement.

Wall Squat

Start with one set of 5 repetitions. The intensity of this exercise is light.


#3 – Supine Ball Squeeze

Lie on your back on the floor with your knees bent and your feet flat on the floor. Place the stability ball between your legs and your hands at your sides. Tighten your core and squeeze the stability ball between your legs, holding this position for 5 seconds. Relax and repeat the movement.

Supine Ball Squeeze

Start with one set of 2 repetitions, holding for 5 seconds. The intensity of this exercise is light.


#4 – Deadbugs

Lie on your back on the floor and raise your knees up to a 90-degree angle. Place the stability ball up against your knees and extend your arms out, placing both hands on the ball. Tighten your core, and then straighten one arm overhead while extending your opposite leg. Be careful not to drop the ball. Return to the starting position and repeat the movement on the opposite side.

Deadbugs

Start with one set of 5 repetitions on each side. The intensity of this exercise is light. If you want to make this exercise a bit more challenging, you can straighten out your legs rather than keeping them at a 90-degree angle.


#5 – Back Extensions

Lie on your stomach on top of the stability ball and place your feet against the wall for support. Place your hands by your ears or interlace your fingers behind your head. Tighten your core, and then raise your upper body by extending your lower back. Be careful not to extend your neck. Return to the starting position and repeat the movement.

Back Extensions

Start with one set of 5 repetitions. The intensity of this exercise is light.

Give these five stability ball exercises a try if you are a woman looking to strengthen your core and improve your posture. Add more repetitions if you would like to make these exercises more challenging.

If you want to lose weight, increase strength, improve your balance, have more energy throughout the day, and more, all in just 12 minutes a day, then check out the Strong & Stable Stability Ball Workout.