If you’re looking for one go-to piece of equipment to improve strength, cardio endurance, and balance, a stability ball may be your best investment. You’ll find these balls at the gym, but if you’re looking to get in shape on a budget, you can buy one for around $20 for your at-home workout space. Stability balls create an unstable surface that works your muscles more when you’re performing basic moves like push-ups, squats, and planks. If you’re recovering from an injury they can reduce muscle and spinal strain when used with certain exercises.
Give these stability ball exercises a try and enjoy the results!
1. Wall squat
Find an empty wall space and place the stability ball between the wall and the middle part of your back. Position your feet flat on the floor, shoulder-width apart. Clasp your hands in front of you and slowly lower into a squat position until your upper thighs are parallel to the floor. In the squat, check to make sure your knees aren’t extended beyond the toes before slowly rolling back up to standing. Keep your back straight and posture tall as you engage your core muscles and push back into the stability ball. Perform this exercise 15 times for up to three sets. To take it up a notch, try a single leg wall squat where one leg is held straight out in front of you, putting all the weight into the other leg.