Stability ball exercises are suitable for training practically every muscle in the body. Because a round ball introduces an unstable element into the exercises, the smaller muscles of the deeper musculature in particular have to work, and these are otherwise difficult to train.
Exercises with a stability ball activate these muscles because the body must actively maintain its balance on the ball. This allows you to train the core, among other things - for example, the deep back muscles that support the spine.
In this article, we would like to provide you with some information about stability balls and introduce you to various effective exercises with a stability ball. These include many useful exercises for the back and abdomen, as well as ideal stability ball exercises for seniors.
Here you can see an overview of the content. Simply click the desired section to jump to it.
- Advantages and disadvantages of exercises with stability balls
- What to consider when using a stability ball
- What is needed to train with the gym ball?
- Effective gym ball exercises
- Basic balance exercises and controlled sitting
- Exercise ball exercises for the back
- Exercise ball exercises for the abs
- Gym ball exercises during pregnancy
- Gym ball exercises for seniors
Advantages and disadvantages of exercises with stability balls
Stability balls are useful training equipment that offer many unique benefits for building muscle throughout the body. They can be used for targeted exercises for the abdomen, legs, glutes, back and upper body, or the arm muscles. The instability of the ball repeatedly forces the deeper muscles in particular to tense briefly to prevent sideways slipping.
Back exercises with a stability ball specifically train the muscles that support the spine. That is why stability ball exercises are so advisable for seniors - they can help counteract age-related muscle loss. The balls are very light and can also be used for lifting exercises or for throwing and catching.
Disadvantages are hardly a concern when exercising with stability balls. However, many workouts require a certain level of basic strength and balance. Beginners are advised to first learn simple basic exercises to get used to the training equipment's intentional instability.
Without ball cups or similar safeguards against rolling away , tipping over with the ball cannot be completely ruled out. A soft surface and sufficient clearance in all directions are recommended. Beginners should also initially take it slowly , as training that is too intense for beginners could overstrain the smaller, deeper muscles.
It becomes problematic when stability balls are used as seating furniture. For a while, there was a real hype around exercise balls as a new “miracle cure” for back problems in the office. Of course, sitting on the unstable ball trains the deep back muscles – but these small muscles can quickly become overworked if you sit for too long.
As we now know, sitting for a maximum of 30 to 60 minutes should not be exceeded. It is also difficult to adjust a fitness ball to the optimal seating height for the workplace, which can again encourage poor posture . It makes more sense to do time-limited exercises with stability balls than to sit on one permanently.
Pay attention to ball size and the surface when doing stability ball exercises
What to consider when using a stability ball
During many stability ball exercises, much of your body weight rests on the ball. Other exercises also subject the training equipment to considerable pressure from muscle force. It is therefore worth purchasing a high-quality stability ball for your workouts.
In this context, burst resistance (or anti-burst safety) plays an important role. Burst-resistant stability balls are made of a particularly tough plastic that prevents uncontrolled air loss if the outer cover is damaged.
If, for example, a sharp object penetrates the ball's cover, it will not burst like a balloon; instead, the air will escape slowly and in a controlled manner. However, burst resistance is guaranteed only as long as the maximum weight capacity is observed. Make sure to buy a stability ball that can safely support your body weight.
Make sure you have enough space all around you, because with some of the more demanding exercises in particular, you may tip over with the ball and need to brace yourself. Although a stability ball can be secured against rolling away with a ball base, for some exercises we want the ball to roll.
You also need a piece of training equipment tailored to your height . This is important because the gym ball exercises must be performed with the correct ball size . Otherwise, training with or sitting on a ball that is too small or too large can cause problems such as muscle tension and back pain - the opposite of what you can achieve with a gym ball.
The seat height of the ball should be chosen so that, when sitting, your feet rest firmly on the floor and your knees are still slightly below your hips. To find the appropriate diameter of the gym ball for your workouts, use your height as a guide. Use the following table for reference:
- Your height: 140 cm / Ball diameter: 45 cm
- Your height: up to 155 cm / Ball diameter: 55 cm
- Your height: up to 175 cm / Ball diameter: 65 cm
- Your height: up to 185 cm / Ball diameter: 75 cm
- Your height: over 190 cm / Ball diameter: 85 cm
What is needed to train with the gym ball?
To do gym ball exercises, you only need a few square meters of space and, of course, a suitable ball. For example, the highly elastic Pezzi gym ball from Behrend is suitable for the exercises described here.
These balls can support up to 300 kilograms and are made of durable plastic with high puncture resistance. They are also available in various sizes. The appropriate body sizes can also be identified by the color of the ball.
A special shape is the double gym ball , on which two people can sit one behind the other. The Physio Roll is therefore often used in physiotherapy. The physiotherapist then sits behind the patient and can provide support during the exercises.
Thanks to its peanut shape, the double gym ball does not roll away as quickly as a spherical ball. This ensures particularly high lateral stability during exercises with the “double” gym ball.
Effective gym ball exercises
We will now introduce you to a whole range of exercises with a gym ball . The focus is on gym ball exercises for the back and gym ball exercises for the abdomen. You can easily do these at home or in the garden.
For all exercises with the exercise ball, the quality of execution is more important than the number of repetitions. Do not force yourself to complete 20 push-ups on the ball if you can barely hold yourself up by the tenth. Focus on clean movement patterns and engaging the correct muscle groups.
You will see that if you perform the exercises correctly and carefully, you will soon be able to increase your performance. We therefore do not prescribe a specific number of repetitions, but instead primarily present useful exercises.
In general, we recommend discussing exercise and therapy programs with your doctor or therapist for maximum effectiveness and safety. These experts can develop training plans for you and guide you through a sensible progression. This will help you learn which exercises are suitable for you and which ones you should initially avoid.
Please make sure to let some air out of the ball for all exercises in which you lie on the ball with your full weight. The exercises are easier and safer when the exercise ball is not fully inflated.
Exercises performed with weights generally require dumbbells. If you do not have weights available, you can alternatively use bottles filled with water.
Many exercises can be done while sitting on the exercise ball
Basic balance exercises and controlled sitting
The first and simplest exercise for beginners is sitting upright on the exercise ball. If you have never done exercises with an exercise ball before, it may take some time to get used to the intentionally unstable piece of training equipment.
Sitting on the exercise ball in itself is also an exercise because numerous muscles, especially in the back, work to keep the body upright and balanced. The ball should not be prevented from rolling away by a ball stand. Keeping the ball in place with light body force while maintaining an upright sitting position is, after all, the point of the exercise.
Start with a few minutes per day and increase the duration slowly. However, you should not sit on the ball for longer than 30 minutes or a maximum of one hour at a time.
Otherwise, small muscles in the back could become overloaded. To expand the seated exercises, you can, for example, do dumbbell exercises for your arms while sitting on the exercise ball.
Exercise ball exercises for the back
Even people who exercise regularly often neglect back training. Since balanced training can help prevent numerous back problems, we recommend back exercises with an exercise ball.
This method gently trains the deep back muscles in particular – the small muscles along the spine
Planking on the exercise ball requires you to maintain full-body tension
Planking on the exercise ball:
Planking engages the entire body. For this exercise, kneel in front of the exercise ball and support your bent forearms on the ball.
Then lift your knees off the floor and straighten your legs. Your body forms a straight line – the plank. Hold the tension for a few seconds, then kneel down again to rest.
Repeat the exercise a few more times. Over time, you will be able to hold the tension for longer and longer. This is not just a back exercise –your whole body benefits from it. Conversely, you can also place your lower legs on the ball and plank with your forearms bent and resting on the floor.
Exercise ball bridge:
Lie on your back and place your heels on the ball. Let your arms rest loosely on the floor.
Then lift your buttocks and straighten your back until only your shoulders are resting on the ball.
Hold this position for a while and repeat the exercises. The bridge primarily trains the gluteal muscles, but also the lower back.
The exercise ball bridge trains your back and glutes
The back extension:
Lie face down on the ball, extend your legs, and place your toes on the floor at shoulder width.
Place your hands behind your head and look straight ahead. Your cervical and spinal columns should form a straight line during this exercise.
Now lift your upper body, hold the position for one second, and lower it again in a controlled manner (practically like reverse sit-ups).
As you do so, also pull your elbows back and draw your shoulder blades together. Make sure to tense the muscles in your lower back – do not try to use momentum to move upward.
"Hovering" on the gym ball is good balance training
"Hovering" on the gym ball:
Once again, you are lying face down on the gym ball. However, in this exercise you also want to lift your legs and extend your arms in order to balance on the ball with core tension .
To balance and maintain a straight body posture, you must build up core tension through your shoulders, back, abdomen, buttocks, and legs. This exercise primarily strengthens the lower back in the lumbar spine area. Beginners may lower their arms slightly so that they can support themselves on the floor with their fingers spread.
This exercise trains the back and glutes
Raise your arm and leg crosswise while "hovering":
While lying face down on the ball with a straight body posture , support yourself on the floor with one hand and the opposite(!) foot.
Only your toes are resting on the floor. For example, lift your right arm and left leg as far as you can and hold the position.
Repeat the exercise on the other side, and so on. Keep your arm and leg extended the entire time - consciously tense your back and gluteal muscles .
Beginners can do this gym ball exercise without weights
Bench presses on the gym ball (with weights):
This is a more demanding exercise on the gym ball that trains both the back muscles and the chest and shoulder muscles .
Your shoulder blades are resting on the ball, your back remains straight, your knees are bent at a right angle, and your feet are flat on the floor.
Spread your arms apart, bend your elbows, then extend your arms vertically upward and lower them again.
Do not hold your elbows parallel to your shoulders; position them slightly more toward your hips.
Only advanced users should use weights for this exercise to avoid overloading the shoulder joints.
This gym ball exercise increases the training effect of push-ups
Push-ups on the gym ball:
Push-ups are excellent for training the entire shoulder girdle, chest muscles, and arms . When a gym ball is used, the training effect is further intensified by the forced instability.
Support yourself with your hands on the ball, straighten your back and legs, and place the balls of your feet on the floor.
Now do as many push-ups as you can - make sure to fully extend your arms with each repetition.
For an easier variation , you can place your knees on the floor. Place an exercise mat or a folded towel under your knees for cushioning.
Push-ups with your feet on the exercise ball:
To make the exercise slightly more difficult, you can also place your extended lower legs on the ball. Since your feet are then higher than your shoulders, additional body weight is placed on the muscles, increasing the training effect.
Rolling the ball with your feet from a push-up position:
This exercise is only for advanced users, as it requires considerable strength and control.
The starting position is a push-up with your lower legs on the exercise ball. In this position, roll the ball toward you by bending your legs and pulling your knees toward you.
Straighten your legs again and roll the ball back. Your shoulder and back muscles must work hard to maintain your balance, while the muscles in your legs and glutes control the ball.
Exercise ball exercises for the abs
Exercise balls are excellent for training the abdominal muscles . Our abdominal muscles play an important role in keeping the upper body stable and enabling its flexion and rotation . The instability deliberately created during exercises with the exercise ball therefore helps us activate the smaller oblique and lateral abdominal muscles as well.
The classic abdominal exercise: crunches on the exercise ball
Crunches on the exercise ball:
Sit on the ball and place your feet on the floor. Your knees should be bent at right angles.
Lean far back, then sit back up using your abdominal muscles again. Make sure to actively use your abdominal muscles rather than “cheating” by using other muscles.
It is best to simply place your hands behind your head to prevent gaining momentum with your arms.
Avoid pulling on your neck and perform the exercise slowly and carefully.
Do as many repetitions as you can using only your abdominal muscles.
Moving the exercise ball using only your legs challenges the oblique abdominal muscles
Rolling the exercise ball with your legs:
By moving the ball back and forth while lying down using only our legs, we force both the oblique abdominal muscles and the gluteal muscles to control these movements.
So you are lying on your back with your arms relaxed beside you. Your feet are on the exercise ball and your legs are slightly bent, leaving only a hand's width of space between the ball and your buttocks.
Now roll the ball from side to side, first from left to right and back again, using only your legs - as far as you can without having to lift your back. You can roll the ball back and forth in one continuous movement or pause briefly in the middle.
Alternatively, you can place your feet flat on the exercise ball and push your hips upward as in the bridge, so that only your shoulder blades remain on the floor. Keep your arms flat beside you. Now roll the ball toward you with your feet, pause, and roll it back again. Roll the exercise ball forward and backward several times.
Clamping the exercise ball between your legs is good strength training
Hip rotation with the ball clamped between your legs:
Lie back on the floor and support yourself on your bent forearms. For an alternative position, place only your hands on the floor. Clamp the exercise ball between your feet. Smaller balls may be more suitable for this exercise ball exercise.
Now lift your extended legs, together with the ball clamped between them, off the floor. Now rotate the ball clockwise so that the left leg moves upward and the right leg moves downward.
At the same time, lift the exercise ball slightly to the right. It is important that your upper body does not move with it.
Repeat the exercise on the left side counterclockwise. This trains your legs, glutes, and core.
Hip lift with the ball clamped between your legs:
Turn onto your side and support yourself on just one forearm. The exercise ball is clamped between your feet, your legs are extended - one leg rests on the floor while the other holds the ball from above.
Hold this tension and lift your hips off the floor. Stay in this position for a few seconds, then lower your hips again. Repeat the exercise several times and try not to lower your hips in between.
Switch sides so that the glutes and oblique abdominal muscles are trained evenly on both sides of the body.
Gym ball exercises offer many benefits for pregnant women
Gym ball exercises during pregnancy
During pregnancy , you can perform back and pelvic floor exercises with a gym ball. Among other things, this can help counteract the back pain that affects many pregnant women.
Daily seated exercises on a gym ball promote an upright sitting posture, for example, and strengthen the pelvic floor muscles.
Gym balls are even used in childbirth preparation. The expectant mother sits on the ball and is supported from behind (this task is assigned to the partner).
However, if you are interested in this option, we recommend consulting a doctor first. After giving birth, gym balls can be used in postnatal recovery classes.
Ask your doctor or midwife which gym ball exercises you can do during pregnancy.
Seniors can benefit from many exercises with a gym ball
Gym ball exercises for seniors
The basic rule is: the earlier you start keeping fit, the less fitness you will need to regain in old age. And the gym ball is well suited to exercise for seniors because it is lightweight and easy to handle, and can be used for exercises in which the ball partially supports your body weight.
For seniors, exercises that strengthen the sense of balance and coordination or counteract muscle loss are especially important.
Seated exercise is beneficial for seniors and can be performed much more effectively with a good gym ball than with a chair or stool.
For safety, a ball tray or other support device can be used to prevent the ball from rolling away.
Many of the gym ball exercises presented in this article are also suitable for seniors. If you have not exercised or moved much for a long time, we recommend seeking advice from your doctor or therapist.
To build fitness in a way that is gentle on the body in old age, your individual fitness level must be assessed.
