Stability Ball Upper Body Exercise Instructions

Large, air-filled stability balls, or Swiss balls, have been around since the 1960s. In the 1980s, athletic coaches began using them for training and rehab in the United States. With the popularity of Pilates and Pilates-based exercises, more individuals have turned to the stability ball for their at-home exercise routines. These balls are convenient, affordable, fun and versatile. You can use them to stretch and strengthen virtually any part of your body.

Things You'll Need

  • Yoga or Pilates mat
Show More

Instructions

  1. Plank

    • 1

      Kneel on your mat and place your stability ball in front of you.

    • 2

      Lean over the ball, rolling forward until your hands reach the floor.

    • 3

      Position your hands directly beneath your shoulders and slowly walk your hands forward until you can straighten your legs completely. If you are a beginner, keep the ball underneath your thighs so that it supports more of your weight. If you are more advanced, you can walk forward until the ball is under your ankles.

    • 4

      Hold for 30 seconds. Keep your neck long and lightly contract your abdominal muscles. If your lower back begins to sag, position the ball closer to your hips. Gradually work up to holding the position for two minutes.

    Wall Push-Ups

    • 5

      Stand facing a wall and hold the stability ball with both hands. Place the ball against the wall and lean into the ball, with your hands in line with your shoulders.

    • 6

      Straighten your arms and walk your feet backwards until they are approximately three feet from the wall. You will be leaning slightly forward.

    • 7

      Bend your elbows out to the sides. As your upper body approaches the ball, keep your back straight and your neck long. If your lower back begins to sag, move your feet closer to the wall.

    • 8

      Push against the ball to straighten your arms. Repeat six to eight times. As you get stronger, increase the number of repetitions.

    Push-Ups

    • 9

      Kneel on your mat with your stability ball in front of you. Move into the plank position.

    • 10

      Bend your elbows.

    • 11

      Straighten your elbows to return to the plank position. Repeat six to eight times. This push-up is a challenging exercise and should only be attempted if you can comfortably hold the plank position. If your lower back begins to sag, keep practicing the plank and the wall push-ups until you gain enough strength.

    Tricep Dips

    • 12

      Place the ball on your mat and sit on top of the ball with your knees bent and feet hip-distance apart. Place your hands on either side of your hips.

    • 13

      Scoot your rear end toward the edge of the ball, leaving your hands slightly behind you and your elbows bent.

    • 14

      Straighten your elbows, allowing your hips to move forward and upward.

    • 15

      Bend your elbows and return your hips to the ball. Repeat six times, gradually working up to 15.

    Back Extension

    • 16

      Kneel on your mat with your ball directly in front of you.

    • 17

      Lay down on the ball and place both hands on the mat.

    • 18

      Place your toes hip-distance apart on the ground and straighten your legs. Don't worry about the actual placement of the ball. As long as you keep your toes on the floor, the ball will be well-placed.

    • 19

      Put your hands on the ball, underneath your shoulders. Once you are comfortable with this exercise, you can place your hands behind your head.

    • 20

      Lift your torso by using your back muscles. Do not use your arms to lift yourself up. Once your body forms a straight line from your feet to the top of your head, lower your torso back onto the ball. Repeat six to eight times, gradually increasing the number of repetitions. Once you can do 10 repetitions with your hands on the ball, try the exercise with your hands behind your head.