While balance boards and stability balls seem very different, both pieces of equipment offer many opportunities for improving core strength and stability. When you don’t feel like a traditional tool for balance training, Stability balls are a great replacement. Often referred to as Swiss balls, they are large, rubber balls you can use to strengthen and stretch your body, improving core stability and balance. A stability ball is perfect for crunches, curls, leg and glute work!
Check out some of our favorite go to stability ball exercise positions below:
- Hamstring Curl – Lie with your back flat on the floor with the back of your calves on top of a stability ball and your legs straight. Brace your core and squeeze your glutes to raise your hips off of the floor so that your body forms a straight line from shoulders to heels. This is your starting position. Drag your heels to roll the ball as close to your butt as possible or until your knees form 90-degree angles. Pause, then slowly straighten your legs as you roll your feet away from your glutes, returning to the starting position.
- Wall Squat – stand with your feet hip-width apart and a stability ball between the middle of your back and a wall. Your feet should be slightly in front of your body. This is your starting position. Bend your knees to roll your body down the ball until your thighs are parallel to the floor. Your knees should be in line with your middle toes. Pause, then press through your heels to return to the starting position and repeat.
- Rollout – Place your hands on a stability ball and kneel with your knees hip-width apart and your toes on the floor for stability. Keeping your back flat and core braced, and without moving your knees, slowly roll forward so the ball comes to your forearms, until your body forms a straight line from your head to your knees. Pause, then roll back to the starting position.