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The Full Body stability Ball Workout for Strength and Fat Loss

If Your Goal is Build muscle, Increase Your Strength, or Burn Fat, This Full Body stability Ball Workout is designed for you.

What is a stability Ball?

An exercise ball, also known as a Swiss Ball, is a ball constructed of soft elastic and filled with air. The ball, while often referred to as a Swiss ball, is also known by a number of different names, including balance ball, birth ball, body ball, ball, fitness ball, gym ball, gymnastic ball, physio ball, pilates ball, naval mine, Pezzi ball, stability ball, Swedish ball, therapy ball, or yoga ball.


Benefits of Ball Exercises

  1. First of all, exercise ball workouts require little and inexpensive equipment.
  2. The biggest benefit to training using ball exercises is that they are very effective at targeting core muscles, those muscles that are essential for stability and good posture but are often overlooked when exercising with fixed position equipment such as those found in gyms.


The Full Body stability Ball Workout

The following program consists of five days of training per week:
Just complete the circuit three times

  • Ball Push Up – Feet Up
  • Ball Sit-Up
  • Ball Squat – One-Legged
  • Ball Arm-Leg Extension – Alternating
  • Ball Jacknife
  • Ball Triceps Extension
  • Ball Leg Curl
  • Ball Table Top
  • Ball Squeeze – Lying
  • Ball Rear Deltoid Row


Before starting Any workout, it is very important Doing Warm up To stay safe and obtain the foremost out of your exercising .

let’s go to work


Full Body stability Ball Workout: Exercise1

ball push up feet elevated The Push Up is widely regarded as one of the best exercises one can do.
Using an exercise ball to perform it allows you to target the core muscles on top of the usual chest and triceps muscles.

Also, using the exercise ball this way lets you concentrate on your upper pectoral muscles since you’re essentially in an incline workout position.



Full Body stability Ball Workout: Exercise2

The Ball Sit-Up ball exercise mainly targets the abdominal muscles but it is also very effective at working the core muscles.

Specifically, it will allow you to exercise the upper abdominals as well as the hips muscles.



Full Body stability Ball Workout: Exercise3

The Ball Squat will target primarily your quadriceps (i.e., quads) as well as your buttocks.

Doing the squat using an exercise ball will make sure you develop stabilizing muscles in your thighs as well.



Full Body stability Ball Workout: Exercise4

The Ball Arm-Leg Extension is an excellent exercise that will target most of the muscle groups in your body.

Specifically it will target your upper and lower back muscles as well as your hamstrings and your buttock muscles.



Full Body stability Ball Workout: Exercise5

The Ball Jacknife ball exercise represents an excellent way to target your abdominal muscles and your hips.

It will also require you to maintain good upper body posture (back and arms straight).



Full Body stability Ball Workout: Exercise6

The Ball Triceps Extension ball exercise, also known as the triceps blaster, is a very effective way to target your triceps.

Advanced users can even increase its difficulty and effectiveness by putting their feet on a high bench instead of on the floor.


Full Body stability Ball Workout: Exercise7

The Ball Table Top ball exercise is one of the easiest on this list but still enlists the help of many muscle groups.

Mainly, you will workout your abdominals, your chest, your shoulders as well as your back muscles.


Full Body stability Ball Workout: Exercise8

The Ball Leg Curl ball exercise is a good way to target your hamstring muscles.

You may want to put on shoes in order to make sure the ball doesn’t slip out as you squeeze it.



Full Body stability Ball Workout: Exercise9

The Ball Squeeze while lying works well at targeting your inner thigh muscles.

Furthermore, raising your buttocks from the floor will target your back and your buttock muscles.



Full Body stability Ball Workout: Exercise10

The Ball Rear Deltoid Row ball exercise is the only one on the list that needs a pair of dumbbells to perform.
Specifically, it will target your rear and outer deltoid muscles.

A top 10 list without at least one exercise for shoulders would not have felt right.


These Full Body stability Ball Workout deliver a good results. Follow it for a few Weeks. Don’t Forget To Support your workout with a solid diet and a few must-have supplements for muscle gain, such as whey protein powder, and you’ll bust through performance plateaus in no time.

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