Here is a fun ball workout that you can do just about anywhere. All you need is a stability ball, medicine ball, kettlebells and/or dumbbells.
I did not run this weekend. Usually, that makes me a little edgy. I missed my long run and my fun recovery run with Alan. However, since I spent that time volunteering to stretch the golfers at the Warburton Golf Tournament, which benefits St. Judes Children’s Research Hospital, I can calm down. A little.
I also attended a special thank you dinner for the volunteers and staff of the Palm Springs Animal Shelter. It also paid tribute to my friend Carol, who passed away last November. She was the original Cat Lady and proud of it. I’m not even sure of the numbers but in addition to feeding several feral cat colonies around the Coachella Valley, she was also an important part of the TNR program (Trap, Neuter, Release of feral cats).
Somehow I also managed to find time to put this Having a Ball Workout together. I used to teach a class where all the exercises used a stability and/or medicine ball and it was so much fun. That doesn’t mean it isn’t challenging though! I hope you’ll give it a try.
In the workout, you’ll notice that I’m wearing a beautiful outfit that was given to me by Adidas (I’m an Adidas Blogger). No post was required, but I’m loving it so much I want to share. I’ll be sharing my feeling about the Ultraboost 20 running shoes that I’m also wearing in the workout after I’ve had a chance to run in them a few times.
Having a (Stability) Ball Workout
This stability ball workout will strengthen your entire body, including your core, and improve your balance and proprioception. It is important to use good form and to keep your core engaged throughout each exercise. Complete two-four sets.
Stability Ball Split Squat
This Stability Ball Split Squat looks deceivingly easy but you will be surprised how effective it is (and how sore your quads will be the next day).
Stand against a wall or mirror. Place the stability ball behind you at about scapula level. This will require you to engage and use your core. Start with both feet out in front of you, leaning back slightly into the ball. Take a step back with your right foot. Standing on the ball of your back foot, roll down the wall until your back lower leg is parallel to the ground and your front knee is about 90 degrees (adapt if necessary if you have knee discomfort). Roll back up to complete the rep. Perform 10-12 repetitions then switch sides.
Adapt it: Kick the challenge up a notch by holding a medicine ball or dumbbells.
Concentration Curl
Just like a regular concentration curl, where you stabilize your arm allowing you to increase your bicep strength, with an added challenge of sitting on a stability ball.
Pick a dumbbell weight that challenges you and hold it in your right hand. Sit on a stability ball and rest your right elbow on your right thigh. Engage your core (yes, you even use your core in this exercise). Perform a bicep curl making sure to use good form, including keeping your wrist neutral and moving slowly. Don’t over-grip the weight. Repeat for 8-10 repetitions (the last two or three should challenge you). Repeat with the left arm.
Kettlebell Row
The dumbbell row is a challenging exercise and doing it on a stability ball really kicks it up a notch!
Start with your chest on the stability ball with a kettlebell (or dumbbell) on either side. Lift your knees off the ground, engage your core and support yourself on your chest and the balls of your feet. Take hold of the dumbbells and lift your elbows. Feel like you’re squeezing your shoulder blades together. Slowly lower. Do 8-10 repetitions.
Adapt it: Beginners can keep their knees on the ground.
Stability Ball Hamstring Curl
Doing a hamstring curl on a stability ball makes this simple exercise almost a full-body challenge. In addition to your hamstrings, you will also strengthen your core, glutes, and improve your balance.
Lie on your back with your feet on a stability ball. Lift your hips, engage your core, and use your feet and bend your knees to pull the ball in toward your glutes. Return to starting position. Keep your hips elevated throughout your 12-15 repetitions.
Adapt it: Beginners can lower their hips if necessary. To advance, try bringing your arms in closer to your body.
Stability Ball Plank
Just like a plank only harder!
Get into a plank position with your forearms on a stability ball. Engage your core and squeeze your glutes. Hold for as long as you can (up to a minute).
Adapt it: When you can hold your plank for a minute, challenge yourself by lift alternating legs (shown in video) or doing little circles with your ball (try five circles then change directions).
Medicine Ball Twist
Just like a Russian Twist made more challenging by sitting on a stability ball!
Sit on a stability ball holding a medicine ball in your hands. Extend your arms in front of you, engage your core and lengthen your spine, then lean back slightly until you feel your abdominal muscles “kick in.” Without rounding your back, twist to one side, pause for a second, then return to center. Twist to the left, hold for a second, then return to center. Take your time and perform 10-15 repetitions in each direction.
Stability Ball Push Up
A stability ball push up is like an elevated push up with the added challenge of keeping balance on the ball.
Start in a high plank position with your legs on the stability ball. Make sure your shoulders are right above your wrists. Engage your core and perform your pushup by bending your elbows and lowering your chest towards the floor. Return to starting position. Perform 10-12 repetitions.
Adapt it: Make this push up fit your fitness level by adjusting your leg placement on the ball. Beginners can start with thighs on the ball. When that gets easier lower the ball down your legs. For the biggest challenge, just your feet will be on the ball.
Unilateral Triceps Extension (Skullcrusher)
Here’s another standard exercise made tougher by adding a balance and core challenge on the stability ball.
Lie in a bridge position on the stability ball. Your head rests on the ball, keep your hips lifted and your core engaged. Take one kettlebell (or dumbbell) over your head. Without moving your upper arm, slowly bend your elbow and lower the weight. Return to the starting position. Do 10-12 repetitions then repeat on the other side. Be aware of your form and keep your hips lifted throughout (and don’t hit your head with the weight). Your other hand can rest on your hip to remind you to keep your form in line.
Stability Ball Roll-Up
Start in a high plank position with your feet and lower legs on the ball. Engage your core and use your legs to roll the ball in, lifting your hips as you do so. Return to your starting position. Do 10-15 repetitions.
Adapt it: Make this exercise more challenging by starting with just your feet on the ball.
Stability Ball Pass
Lie on your back with your feet and lower legs around the stability ball and your arms overhead. Engage your core, lift both your arms and legs, and pass the ball to your hands. Lower down, Keep your core engaged, lift arms and legs again and pass the ball back to your legs. Do 10-12 repetitions.
Adapt it: If you have back discomfort or pain, you can try not lowering the ball all the way to the ground. Make sure to keep your core engaged. If this still bothers your back, skip this exercise until you have strengthened your core with the other exercises. You can try it again, but if it still is uncomfortable this exercise might not be right for you.
Pin the Stability Ball Workout!
Adidas Believe This 2.0 7/8 Tight
Let me just say up front that the Adidas Believe This 2.0 7/8 Tights may just be my favorite tights ever.
First of all, the fabric. Oh my, it feels so good! Silky yet strong, it stays dry, reduces moisture, and maintains its shape. I just love how it feels on my skin.
The fit is amazing. The Believe This tights have a high waist, which is super flattering. I feel like my butt is getting a big hug (if that makes any sense). These tights seem to support my rear and highlight it at the same time.
I want to buy all the colors! These will definitely be my go-to pair of tights. They are referred to as yoga tights, but they would also be great for running or hanging out.
Ultraboost 20 Running Shoes review coming soon!
Do you like stability ball workouts? Do you have a favorite exercise?
Weekly Linkups
My weekly linkups! Please stop by and check out all of the great recipes, workouts, and information that all these awesome bloggers share every week!
Meatless Monday with Sarah and Deborah
Inspire Me Monday with Janet
Tuesday Topics with Kim and Zenaida
The Runners’ Roundup with Rachel , Deborah, Lisa, Smitha, Jenn, and Me!
The Weekly Run Down with Deborah and Kim
What a great workout! My coach throws in stability ball work on occasion and it’s always a challenge. Those stability ball passes (v-ups) are so hard!
Love the color of those tights!
Ball workouts are so much fun! I really love these tights. I was so happy the sent me purple! It’s hard to see but the stripes on the Ultraboosts are also purple. <3
Those stability hamstring curls! What a great workout. My PT ordered me to do these to strengthen my hamstrings/calves. Overall excellent exercises with the ball!
Not running on a weekend makes me edgy, too!
I rarely go the whole weekend without running! I’m okay now though because I ran a few miles this morning! Yes, those hamstring curls are a challenge!
I need to give this a try! I seldom use my stability ball for anything these days…
I went for a while without using it much but it’s been a lot of fun to pull it out and use it again!
I use my stability ball the time and I love finding new ways to use it. Thanks for sharing yours! Love the tights I have a pair as well
I think the stability ball is such a great way to make an exercise more challenging (and interesting!). I adore these pants!