Stability Ball Workout – Fit Armadillo

Stability Ball Workout

swiss ball workout routine for women

Stability Ball Workout with Amanda Lawrence

Working out at home can sometimes become redundant. Adding a variety of home gym friendly fitness supplies is fun and will help keep your home workout routine from getting boring.

I love incorporating the stability ball (also known as a Swiss ball) into my workouts. You can purchase an exercise ball for under $20.  

The stability ball adds an additional form of resistance to your workout. You can do all kinds of home workout friendly exercises using the ball such as wall squats, push ups, biceps curls, a military press, and more.

My favorite part about using a stability ball is you have to engage and stabilize your core the entire time. That means your abs will get a great workout even if they aren't the main focus of the specific exercise you're completing.  So if you haven't already, I encourage you to give the stability ball a try. It will be a great addition to your home workout routine and help you step it up a notch.

Learn Stability Ball Workout Moves by Tuning in:

Review of Amanda's Stability Ball Workout:

Complete the sequence below moving from stability ball move #1-move #6 for as many times as you can in 20 minutes.

Make sure you complete a 3-5 minute warm up before completing Amanda's 20 Minute Stability Ball Workout.

Stability Ball Move #1: Chest press into a fly 12 reps

Lay on the stability ball flat on your back with your knees bent, bring your arms into a bent 90 degree angle with your weights. Push up, then rotate and turn your weights to face each other, open into a fly keeping your elbows slightly bent. Come back up and down. Repeat 12 times.

Stability Ball Move #2: Hamstring curls for 1 minute

Lying flat on your back on your exercise mat, place your feet on the stability ball. Lift your glutes off the floor, you should be in a straight line. Roll the ball towards you by bending your knees and pressing through your heels to engage your hamstrings. Extend your legs and roll the stability ball back out. Repeat continuously for 1 minute.

Stability Ball Move #3: Single leg squat, right and left leg 12 reps each 

Standing on one leg, place your opposite foot on the stability ball behind you. Sit down into a squat position, then stand back up. Repeat for 12 repetitions on each leg.

Stability Ball Move # 4: Elbow (forearm) plank 1 minute

Place your forearms on the stability ball. Extend your legs out onto your toes in a normal plank position. Make sure you are in a straight line, pelvis tucked in, squeeze your thighs and glutes. Hold for 1 minute. You can modify to a knee elbow plank if needed.

Stability Ball Move #5: Lunge twist 12 reps

Pick up the stability ball and hold it straight out in front of you. Lunge forward with your right leg, hold in the lunge position. Turn the ball towards your right leg, come back to center. Return to standing position by pressing through your front heel. Repeat with other left leg, twisting towards the left leg. Repeat 12 repetitions on each leg.

Stability Ball Move #6: Knee tucks for 1 minute

From a plank position, place both feet up on the stability ball. Roll the ball towards you by tucking your knees into your chest. Extend back to plank position. Repeat for 1 minute. If you cannot do the tuck, just hold the plank position.

Once you hit the 20 minute mark cool down and stretch!

Bonus points: Use your foam roller!​ Tips on how to do it HERE

If you would like more 1:1 help reaching your fitness goals, please request me, Amanda Lawrence as your trainer when you schedule your next Fit Armadillo session. I hope you enjoy adding this workout into your rotation!

SPECIAL: Amanda is our TRAINER of the Month! Book with her now - 4/30 to enjoy $10 off a 30 minute online personal training session OR $20 off a 60 minute online personal training session!

We hope you enjoyed this Stability Ball Workout! If you did, please share it. And be sure to leave a comment below this post to share your thoughts and any questions you have:

Catherine Turley

Hello! I'm the founder of Fit Armadillo® and I'm so glad you're here. If you've been looking for a way to start your healthy lifestyle, but you don’t want to join a gym or spend thousands of dollars on supplements and fad products, you’ve come to the right place. On the blog we share fitness tips and healthy recipes to get you started. For more 1-on-1 help head here to get matched with an awesome certified fitness professional. Looking for motivation to start or stick to your routine? Check out my *bestselling* book HERE

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