Working out using a Stability Ball

As in all my posts, I don't believe myself to be an expert on any of these topics.  I do feel I have a few workout tips and insights that I have picked up along the way.  Every time I have tried to put together a stability ball workout, I have failed to do so.  The reason being that I am not an expert, and don't have an endless # of ball workouts up my sleeve.  However, I have learned how to turn an every day weight workout into a stability ball workout.

I would say that 75% of exercises can be done by incorporating a stability ball.  Simply put, before beginning your next set, take a moment to think how you can incorporate the ball.  Instead of lying on a bench to do a bench press, use a stability ball.  Rather than sit on a bench to do skull crushers (triceps ext), sit on a stability ball.  Instead of doing a bicep curl, sit on a stability ball and do your bicep curls.  This is one of the easiest ways to begin incorporating the stability ball into your workouts.

When transforming your workouts into stability ball workouts, you need to remember that the goal of the ball is to decrease your stability while doing the exercise.  This decreased stability is what results in the increased use of your core area.  There are a few ways to decrease your stability.  You can start by moving your feet closer together when sitting on the ball, and eventually lifting one foot off of the ball.  Another common way to decrease stability is by doing each exercise one arm at a time (ie when doing a bench press, use only one dumbbell, pressing with your right arm for x reps and then do the same x reps right away with your left arm).

Finally, don't think that you need to look like an expert at the gym when you bring out a stability ball.  Just because you can't name 50 stability ball exercises does not mean that you can figure out a few ways to work the ball into your current workouts.  As a final safety note, the goal is to decrease stability so you will most likely need to decrease weight.  Also, if you don't feel comfortable, then set up a session or two with a personal trainer.  I personally feel that the stability ball is an excellent tool to both work your core and force you to visualize the exercise and what it is meant to work.