Body weight workouts are useful mentally and physically since you’re basically working against your own body weight. From planks, push-ups, dips and mountain climbers, most workout routines can incorporate a stability ball and improve the results.

As an example of stability ball benefits, mountain climbers, when combined with a stability ball, can relieve tension in your shoulders and arms, helping you to pay more attention to core movement.


It’s time to swap your exercise bench with a stability ball! Pretty much any workout that you perform on a bench can be done on a stability ball, making it more challenging and hence more rewarding. These include rows, dumbbell presses and bicep curls.

As you perform all these, you will also be strengthening your core because you have to constantly use your core muscles to maintain stability.


Using a stability ball regularly during your workout routine can improve your flexibility. Even if the ball is not actually part of your workout routine, you can just use it to stretch and warm up your muscles before workout commences.

This reduces the risk of injury while keeping your joints and muscles functioning optimally.


It’s not referred to as a stability ball for no reason; even just sitting on a stability ball engages your stabiliser muscles. Sitting on a stability ball requires the use of your back and abdominal muscles to maintain your balance on the ball. Incorporating an exercise ball into your routine can be beneficial for a healthy posture.

It is however critical that you maintain a proper alignment during any workout routine that involves a stability ball to prevent injury.


Of all the 7 reasons to use a stability ball in your workout routine, this is probably the most common with physical therapists. The stability ball can be very useful if you have back problems as it supports your lower back when you stretch and exercise.

This is the same reason chiropractors and physical therapists often recommend using the stability ball for workouts.


Incorporating a stability ball in your cardio workouts is an effective way to up your heart rate. Given that the stability balls are lightweight, you can easily incorporate them in a number of fast-paced movements to boost your burn.

Planks, wood chops and around the world exercises using stability balls are quite intense and create fun while keeping your energized and upbeat.


If you’re a sports enthusiast, you will appreciate how the inherently unstable and soft surface of the exercise ball activates your core structure, strengthens your core muscles, improves proprioception (body awareness as it moves in space), balance, coordination, and posture.

These skills directly translate to improved fitness and sports performance as well as better protection against injury.