Stability Ball exercises

Stability Ball: 9 exercises in the FitRay library, each with the muscles it works, step-by-step instructions, the equipment it needs and its own common mistakes.

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What the stability ball is for

A stability ball (Swiss ball) is a large inflatable ball. Lying, sitting or putting your feet on it makes exercises less stable, so the trunk and hip muscles have to work to keep you steady. It is especially useful for core work and hamstring curls.

Technique and safety

Choose a ball size that lets you sit with your hips and knees at about 90 degrees, and inflate it firmly. Use it on a non-slip floor, away from sharp objects.

Five to start with

  1. 1
    IntermediateSwiss-Ball Leg Curl

    A hamstring curl lying on the floor, with the feet on the ball.

  2. 2
    IntermediateSwiss-Ball Rollout

    Rolling the ball forward from the knees for anti-extension core work.

  3. 3
    IntermediateStir the Pot

    Forearms on the ball, circling it: a demanding core exercise.

  4. 4
    BeginnerSwiss-Ball Crunch

    A crunch with a longer range than on the floor.

  5. 5
    IntermediateSwiss-Ball Plank

    A plank with the forearms on the ball, adding instability.

All 9 stability-ball exercises