15 Stability Ball Moves for a Total Body Workout

| Fitness

When equipment is at a minimum (or being used by someone else at the gym) or if you're looking for something simple, yet effective, to work your entire body, why not try a stability ball? Yes, those oversized orbs may look more fun than functional, but you can actually get one butt-kicking, total body workout with them. Check out these 15 exercises and see the incredibly awesome things you can do with just a stability ball.

Stability Ball Push Up: This is a great push up variation! Doing a move like this on a stability ball will work your muscles in a new way. Complete 3 sets of 12-15 reps. Click here to be taken to the directions for this move. Stability Ball Push Up_ALL workout brooke griffin skinnymom Stability Ball Decline Push Up: The perfect move to tighten your core and tone your arms at the same time. Complete 3 sets of 10-12 reps. Click here to get step-by-step instructions.

Frog Crunch: This thigh burner will be sure to take your workout to the next level to get those perfect thighs. Perform this move for 60 seconds. For more info on this move click here.

Crunches: Get that flat stomach with these pulsing ab crunches. Do this as many times as possible for 60 seconds. For these move check out our fitness index. 

Chest Fly: Grab those weights from out of the closet and get ready to strengthen those arms and chest. Bring your arms back to the center and repeat movement for 3 sets of 15 reps. For a play-by-play click this link. 

Chest Fly On stability ball

Side Leg Lift: Take a knee and get ready to work those buns and thighs. This is the perfect move to get back into those skinny jeans. Switch legs and repeat for another 30 seconds. Find these moves here. 

Hamstring Ball Tuck: This is the a great move to engage both your abs and legs as you balance on the stability ball. Perform this move for 3 sets of 12-15 reps. Find the step-by-step here. 

Plank Tuck Twist: Get your twist on with this fun move that will sculpt your buns and thighs! Move your legs back out to plank position and then repeat on the other side. Complete for 3 sets of 10-12 reps. Start twisting here. 

Stability Ball Bench Dip: Grab that chair from the kitchen and use your stability ball to work muscles in your abs, arms, and legs. Keeping your back straight, lower your body until your elbows reach a 90-degree angle. Raise your body, fully extending your arms and contracting your triceps muscles. Repeat for 3 sets of 10-12 reps. Get started here.

Reverse Fly: Get your arms and back ready for those backless dresses. Return arms to the start position and repeat this movement for 60 seconds. More details on this move here. 

ReverseFlySBDB Squat with Bicep Curl: Kill two birds with one stone by placing the stability ball up against a wall and lean your back against it (position ball in the small of your back). Do this as many times as possible for 60 seconds. Find the moves here. 

Overhead Triceps Extension: Grab a pair of dumbbells and get ready to get those abs in nice and tight. Repeat the move for 3 sets of 12-15 reps. Click here for more details. 

Roll Outs: Get rolling with this move that engages your arms and legs. Do this for 3 sets of 12-15 reps. For a step-by-step click here.

Stability Ball V-Pass: By passing the ball from your hands to your feet, this move will challenge you to work your full body. Repeat passing the ball back and forth as many times as possible for 60 seconds. Learn more info here.

Reverse Crunch: Change your crunch up and tone muscles you usually miss.  Do this as many times as possible for 60 seconds. Click here for all the details.


As you can see, there is not one body part or muscle group that the stability ball can’t handle. And since most of the exercises rely on using your core strength, even a bicep exercise will target your abs so you get to work multiple muscles at once. Next time you're in the gym and looking for something a little different to do, grab a stability ball and see how this simple piece of equipment is anything but!