9 Stability Ball Exercises for a 30 Minute Full Body Workout

workouts Mar 31, 2018

9 Stability Ball Exercises for a 30 Minute Full Body Workout!

 You know that stability ball that you have stashed in the closet? The one that your kids kick around the house with their friends. Well, it’s time to put that baby to good use!

We forget about these sometimes or may sit and do a few crunches from time to time. But stability balls (aka exercise balls) are actually a great piece of equipment that you can use for a ton of different exercises.

Not to mention, there are some really great benefits for your body from doing stability ball workouts.

If you don’t have one or need a new one, go check out Dyna Pro’s website! I just got a new one recently and love it! I got the pink one of course!

Benefits of Stability Ball Exercises

  1. First of all, this is a great way to switch things up! Doing the same workout all the time can get boring. Get that stability ball out every once and a while to keep things interesting!
  2. Stability balls work a lot of the little stabilizer muscles that may be missed with your usual exercises. After a good exercise ball workout, you may feel a little extra sore in your upper body, core, and legs. This is because you’re waking those muscles up and putting them to work!
  3. Another awesome thing about this piece of equipment is the fact that it can be used in so many different ways. The versatility allows you to work pretty much every single muscle group with just one piece of equipment.
  4. There are lots of stability ball exercises and stretches that improve back and spine health.
  5. To go along with the previous point, these exercise balls are fantastic for building core strength and improving posture. These are incredibly important because if you’re lacking good posture and a strong core, you are more prone to injury from performing basic everyday tasks!

So as you can see, stability ball exercises have a lot of good to offer and they’re fun! I even like to take some of my regular home workouts and add the stability ball in for a little extra burn!

Check out the Workouts page when your done with this one and find another workout where you can add the ball to certain movements!

Now here is a killer 30 minute full body workout that I put together using 9 fat burning and muscle toning stability ball exercises!

30 Minute Exercise Ball Workout

These exercises will target your abs, booty, legs, and upper body! Along with stabilizer muscles, to promote muscle toning and fat burning. I promise you’re gonna be sore after this one!

If you can’t do the designated number of reps or need longer breaks between exercises, THAT IS FINE! It’s important to listen to your body to avoid injury.

So here we go…

Click the Pinterest Button to save to later!

Rear Leg Lifts / 10 reps on each leg
Rest / 30 seconds

Shoulder Front Raise & Squat / 20 reps
Rest / 30 seconds

Pike Crunches / 20 reps
Rest / 30 seconds

Push Ups / 10 reps
Rest / 30 seconds

Wall Squats / 20 reps
Rest / 30 seconds

Hamstring Curls / 20 reps
Rest / 30 seconds

Hip Raise / 20 reps
Rest / 30 seconds

Lower Leg Ab Lifts / 20 reps
Rest / 30 seconds

Windshield Wipers / 20 reps
Rest / 30 seconds

Do 3 round of these stability ball exercises!

Pro Tip: For each of the exercises, make sure your drawing your belly button towards your spine and engaging your core. Keeping your core tight through the entire workout helps to tone and strengthen your abs and core!

I know you’re going to love these 9 fat burning stability ball exercises! If you need more home workouts in your life, go check out my Home Workout for Busy Women!

This is a 6 week bodyweight only home workout program that you can always add exercise ball exercises to for a little extra challenge! All of these home workouts can be done in just about 30 minutes and will burn fat, and tone your muscles like crazy!

Bye for now!

- Britt Nicole -





***This page contains links to products that I am able to make a commission from. I only link to products that I personally use and enjoy or have researched. It is important to listen to your body when working out. If something is uncomfortable or difficult, use modifications that suit your needs. I am NOT a certified personal trainer or nutritionist. The content of this website is not written by a health care professional and is based solely on my own knowledge, research, and personal experience. I will not be held liable for any problems, injuries, or illnesses that might occur due to a change in your eating and fitness habits. Those who do not seek council from the appropriate health care professional assume the liability of any injury that may occur. Nothing on this website will replace the professional advice of your own private doctor. You should consult your physician or other health care professional before starting any fitness program to determine if it is right for you. If you experience any pain or difficulty when exercising, stop and consult your health care provider.***

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