New Stability Ball Exercises to Work Your Core

Is your stability ball rolling around your house, stuffed into a closet or gathering dust under your desk? It's time to take it out of hiding and start with some new basic exercises. Here are six of my favorites!

By Andrea Metcalf

Single Arm Fly

Start with your shoulders and head supported on the ball and your hips raised. Inhale and extend your arms toward the ceiling.

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Single Arm Fly

Then, reach one arm straight to the side, keeping the other hand extended to the ceiling. Alternate sides and perform 10 to 16 repetitions. Keep your focus on your obliques, backside, chest and triceps.

Oblique Twist

Start with your midback on the ball. Draw your abs into your spine and rotate to the side, lifting one shoulder off the ball.

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Oblique Twist

And twist to the other side. Perform 20 repetitions, alternating side to side. Keep your focus on your backside and waistline obliques.

Straight Lat Combo

Grab your light weights. Start this exercise with your shoulders and head on the ball. Extend arms overhead parallel to the floor, and come to a brief pause.

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Straight Lat Combo

Then, lift your arms to a 45-degree angle. Keep your rib cage in place and focus on stabilizing your torso with your abs. Perform 12 to 15 repetitions. This exercise with work your lats, triceps and abdominals.

Back Extension

Start with your hips and hands on the ball for balance.

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Back Extension

Keep your spine extended and raise your hands over your head, all the while working to keep balance and control. Perform 10 to 12 repetitions. This exercise is great for your upper and lower back.

Leg Lift Balance

As you begin this exercise, get in the proper position. Start with your hips on the ball and feet on the floor. Balance your body with your arms on the floor in front of the ball.

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Leg Lift Balance

Then, carefully lift both legs to about 20 degrees. Repeat for 12 to 15 repetitions. This exercise works your glutes, hamstrings and shoulders.

Side Oblique Roll

Start with your arms extended and pressed into the ball.

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Side Oblique Roll

Keeping your abs drawn into your spine and back flat, roll the ball to the side and pause. Then, return to the middle. Rotate to the other side and pause. Repeat for 8 to 10 repetitions on each side. During this exercise, focus on your lats, obliques and triceps.

More Exercises:
Don't get up—easy exercises you can do at your desk
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5 moves to reduce shoulder and neck pain at the office

Published 04/08/2010

As a reminder, always consult your doctor for medical advice and treatment before starting any program.