Exercises by equipment

Stability ball exercises

A stability ball (also called an exercise or Swiss ball) is a large inflatable ball. Its unstable surface makes your core and smaller supporting muscles work harder to hold you steady.

Pick a size that lets your hips and knees sit at about 90 degrees when you sit on it, and use it on a clear, non-slip floor.

28Exercises
7Target muscles
5Body parts

Every stability ball exercise

28 exercises

Back (11)

Upper legs (5)

Waist (5)

Chest (4)

Upper arms (3)

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Muscles you can train

Body parts

Other equipment

Questions, answered

How many stability ball exercises are there here?

There are 28 stability ball exercises in the AltF Fitness library, each with an animated demo and coaching tips.

Which muscles can I train with a stability ball?

The exercises here target the lower back (spinal erectors), abs, chest (pectorals), lats, glutes and more.

Which stability ball exercises suit beginners?

Moves rated beginner friendly here include back extension on exercise ball, chest stretch with exercise ball and crunch (on stability ball, arms straight). Learn the movement with little or no load first.

Can I build a full workout around a stability ball?

Yes, if it covers the muscles you want to train. The free workout generator can build a week using only the equipment you choose.

Is this medical advice?

No. It is general fitness information for healthy adults. If you have pain, an injury or a health condition, check with a doctor or physiotherapist first.