Stability ball stretches offer an excellent way to enhance flexibility, build core strength, and improve overall balance.
Whether you’re looking to enhance your mobility, relieve muscle tightness, or complement your workout routine, an exercise ball can help you target your entire body in ways traditional stretching can’t.
Stability ball stretches are excellent for enhancing flexibility [1] and balance.
According to certified personal trainer Paige Waehner, “When it comes to flexibility and balance, the exercise ball [2] is an excellent tool for targeting both.”
Let’s dive into the best stability ball exercises to improve flexibility and mobility [3].
Stability balls are a great way to improve strength and balance, but can also be used for stretching.
This article will take you through 8 stability ball exercises | 404 and stretches that will target your entire body.
Go through the movements once and see how you feel.
When you’re ready, progress up to doing each movement 3 times.
Before beginning these exercises, spend 5–10 minutes warming up with light cardio, such as walking or arm swings, to prepare your muscles.
1. Back Extension Stretch
For this exercise, you will need a large-size stability ball.
- Begin in an upright kneeling position before a stability ball, bend and place your upper body on top, and wrap your hands around it as you tuck your toes and raise your knees off the floor.
- Tighten your abdominal muscles.
- Raise your upper body to lift your chest and then straighten your legs.
- Hold the position for a couple of seconds.
- Lower your upper body to return to the starting position and repeat the movement with 5 repetitions.
- Ensure your lower back remains neutral, and avoid arching excessively to prevent strain.
- After that, focus on engaging your to maintain stability.
Targets: Lower back, core, glutes, hamstrings, and shoulders.
2. Forward Fold Stretch
For this exercise, you will need a large-size stability ball.
- Begin in an upright kneeling position in front of a stability ball.
- Maintain good alignment with your head, shoulders, and hips.
- Place your hands on the stability ball.
- Engage your core muscles.
- Slowly roll it forward, extending your arms.
- Keep your knees bent and press your chest downward toward the floor.
- After that, hold the position for several deep belly breaths, in through your nose and out through your mouth.
Targets: Lower back, shoulders, and hamstrings.
3. Low Back and Hip Mobility Stretch
For this exercise, you will need a large-size stability ball.
- Begin in an upright sitting position on a stability ball with your knees bent and then feet flat on the floor.
- Maintain good alignment with your head, shoulders, and then hips.
- Place your hands on your belly.
- Slowly walk your feet forward, rolling the ball until it supports your mid-back.
- Tighten your abdominal muscles, then lift your hips; ideally, your body should be parallel to the floor.
- Hold the position for a couple of seconds.
- Lower your hips down to return to the starting position and then repeat the movement 10 repetitions.
Targets: Hips, lower back, and thighs.
4. Chest and Abdomen Stretch
For this exercise, you will need a large-size stability ball.
- Lie on your back on the stability ball with your knees bent and then feet flat on the floor.
- Maintain good alignment with your head, shoulders, and then hips.
- Let your arms extend overhead to open your chest.
- Hold the position for several deep belly breaths, in through your nose and then out through your mouth.
Targets: Chest, shoulders, and hip flexors.
5. Overhead Squat with Stability Ball
For this exercise, you will need a medium-size stability ball.
- Basically, begin in an upright standing position with your feet shoulder-width apart, and maintain good alignment with your head, shoulders, hips, and legs.
- Hold a stability ball overhead.
- After that, engage your core muscles.
- Hinge through your hips and bend your knees to lower your body into a squat position while keeping your arms extended and your spine straight.
- Hold the position for a couple of seconds, then press through your heels to return to the starting position.
- After that, repeat the movement 10 repetitions.
- Perform this exercise on a non-slip surface, and then use a mirror to monitor your form.
- Beginners can start with smaller movements or hold the ball at chest height for stability.
Targets: Core, thighs, and shoulders.
6. Sit Up Crunches
For this exercise, you will need a large-size stability ball.
- Begin in an upright sitting position on a stability ball with your knees bent and then feet flat on the floor.
- Maintain good alignment with your head, shoulders, and then hips.
- Slowly walk your feet forward, rolling the ball until it supports your back.
- Cross your arms at chest level.
- After that, tighten your abdominal muscles.
- Slowly roll the ball towards your feet as you raise your upper body upward.
- Roll back to the starting position and then repeat the movement 10 repetitions.
Targets: Core, abdominals, and hip flexors.
7. Seated Twist
For this exercise, you will need a large-size stability ball.
- Begin in an upright sitting position on a stability ball with your knees bent and feet flat on the floor.
- Maintain good alignment with your head, shoulders, and hips.
- After that, engage your core muscles.
- Place your left hand on your right knee, then twist your upper body to the right side while you place your right hand at the back of the stability ball for support.
- Hold the position for several deep belly breaths, in through your nose and then out through your mouth.
- Relax and then repeat the movement on the opposite side.
Targets: Core, obliques, spine, and shoulders.
8. Stir the Pot Exercise
For this exercise, you will need a large-size stability ball.
- Begin in an upright kneeling position on the floor before a stability ball, maintaining good alignment with your head, shoulders, and then hips.
- Place your forearms on top of the stability ball and then clasp your hands together.
- Slightly move the stability ball forward to increase the angle of your body.
- Contract your abdominal muscles and slowly move the stability ball using your elbows in a circular motion, like stirring a pot.
- After that, repeat the movement alternately on the opposite side.
- Complete 10 repetitions in each direction.
Targets: Core, shoulders, and arms.
9. Forearm Plank
For this exercise, you will need a large-size stability ball and for more stability, place the stability ball near a wall for support.
- Begin in a forearm plank position on a stability ball with your legs straight shoulders width apart, maintain good alignment with your upper body.
- Firmly press your forearms on top of the stability as you clasp your hands together.
- Tighten your abdominal muscles and hold the position for several deep belly breaths, in through your nose and then out through your mouth.
Targets: Core, shoulders, back, and glutes.
10. Glute Bridge
For this exercise, you will need a medium-size stability ball.
- Lie on your back on the floor with your knees bent and feet flat on the floor.
- Maintain good alignment with your head, shoulders, and then hips.
- Place a stability ball between your knees and your hands on the side, palms facing down.
- Tighten your abdominal muscles.
- After that, push from your heels to lift your hips.
- While lifting your hips, keep your back straight and avoid overextending your spine.
- Push evenly through both heels to protect your knees.
- Hold this position for several deep belly breaths, in through your nose and out through your mouth.
- Relax and then return to the starting position.
- Repeat the movement 5 repetitions.
If you’re a beginner or have limited mobility, you can adjust these exercises to suit your needs. For instance, you can perform seated versions or use additional supports like a wall or sturdy chair to ensure safety and comfort.
To cool down, perform gentle stretches such as seated forward folds or child’s pose for 2–3 minutes to relax your muscles and improve recovery.
Targets: Glutes, hamstrings, core, and lower back.
11. Squat to Overhead Press
- Begin in an upright standing with your legs shoulder-width apart and your toes slightly pointed outward.
- Hold the stability ball in both hands, with your arms extended at chest-height.
- Bend your knees and hinge through your hips to move into a deep squat.
- Raise up and extend both arms overhead while performing stability ball stretches.
- Return to the starting position and then repeat the movement.
Start with one set of 5 repetitions. Perform this exercise in a smooth, controlled movement. The intensity is light.
12. Push Up
For this exercise, you can either do this from your knees, from your toes, or with your feet on the stability ball.
- Begin in a straight-arm plank position with both feet on top of the stability ball, maintaining proper alignment with your head, shoulders, hips, and toes.
- Tighten your core, bend your arms to lower your upper body towards the floor, and then straighten your arms to complete a push-up.
- Repeat the movement.
Start with one set of 5 repetitions. Perform this exercise in a smooth, controlled movement. The intensity is light.
13. Leg Raises
- Lie on your back on the floor, squeezing the stability ball between your feet and maintaining proper alignment with your head shoulders, hips, and legs.
- Place your hands either at your sides or behind your back.
- Contract your core and lift your legs up toward the ceiling, squeezing the ball tight.
- Return to the starting position and repeat the movement.
Start with one set of 5 repetitions. Perform this exercise in a smooth, controlled movement. The intensity is light.
14. Hip Raises
- Lie on your back on the floor, relaxing your upper body.
- Place your feet on the stability ball while performing stability ball stretches, with your hands at your sides.
- Push your feet into the ball to lift your hips up, maintaining proper alignment with your shoulders, hips, and knees.
- Lower your hips back down to return to the starting position and repeat the movement.
Start with one set of 5 repetitions. Perform this exercise in a smooth, controlled movement. The intensity is light.
Progression
Once comfortable in each exercise, increase repetitions or duration (e.g., from 10 to 15 reps or 20 to 30 seconds).
For advance users, add resistance by holding light weights or increasing the angle of the exercise.
Final Thoughts
Stability ball stretches are a fantastic way to improve flexibility, mobility, and strength while adding an element of balance and core engagement to your routine.
Try incorporating these exercises into your daily fitness regimen to feel the difference in your entire body!
Boost your flexibility, improve posture, and feel incredible with these 11 Daily Stretches! Whether you’re starting your day or winding down, these simple moves will help you feel and look amazing. Ready to stretch your way to a healthier you? Start now!
FAQs
Are exercise balls good for stretching?
Yes, exercise balls help improve flexibility by supporting dynamic and deep stretches for the back, core, and hips.
What type of exercises is a stability ball mainly used for?
Stability balls are mainly used for core strengthening, balance training, flexibility, and rehabilitation exercises.
How long should you sit on a stability ball?
Limit sitting to 20–30 minutes at a time to prevent muscle fatigue and maintain proper posture.
How tight should an exercise ball be?
It should be firm but slightly compressible when you sit on it, with about 2 inches of give under body weight.
How to measure a stability ball?
Inflate the ball and measure its diameter from top to bottom, ensuring it matches the recommended size for your height.