4 Best Stability Ball Home Exercises

If you are ready to fully commit to your workout routine and would like to avoid stagnation, you will need to go the extra mile. In addition to a change in diet, you might have to do some minor exercises to help you strengthen your core or overall stability. This will help both with faster gains and with mitigating chances of getting hurt. The best thing about these exercises is that you can do them at home, all you need to have is a stability ball. Here I will share some of the best home exercises you can do with the stability ball that will help you strengthen your core, and sculpt your muscles. 

Stability ball jackknife

First, you have to assume a high-plank position, hands need to go directly under your shoulders, and you will have to place your shins on the top of the ball. Your body should be in a straight line, and then squeeze your core muscles and move your knees, along with the ball, towards your hands. Make a small pause and start to straighten your legs, until you slowly return to the starting position. This exercise will bolster your hip flexors, and you will also crunch your abs in the process. 

Stability ball V-pass

It looks simple but it can be harder than you think. First, you need to lie flat on your back, with legs fully extended on the floor. You need to hold the ball with your legs, or you can start by holding it in your arms. Arms also need to be extended going over your head. Squeeze your abs and lift both legs and arms along with the ball. If the ball is in your arms, place it between your calves once your arms and legs are in V position. Alternatively, take the ball from your legs into your arms, and start returning to a starting position. Repeat and change the position of the ball between arms and legs, every time you do so. This is an entire body stability exercise, it engages abs, inner thighs, and arms.  

Hamstring curls

A core-engaging exercise that will help you improve your hamstrings and glute muscles.

Once again you lie flat on your back, but this time you place your calves on the stability ball and make sure your legs are straight. Then squeeze your glutes and brace your core, pulling the ball towards you. Once your knees form a 90-degree angle, make a small pause and return to the position where there is a straight line from your heels to shoulders.

Decline push-up

If you can already perform regular push-ups without trouble, then up your game with decline push-ups using a stability ball. The exercise will challenge both your arm and core muscles. Once again, you assume a high-plank position just like a jackknife, but this time you bend your elbows and lower your torso to the ground. Keeping elbows close to your body, you need to lower the torso until you form a 45-degree angle between the head and ball, and then push yourself back up.