Stability Ball

20 exercises

A stability ball is a large inflatable ball that adds an unstable surface to your training. It is great for core work, hamstring curls, back extensions and gentle mobility, and it can even stand in for a bench for light dumbbell presses.

MediumSpace needed

Budget

✓Home friendly

Best for

Abs Obliques Lower Back Hamstrings Glutes

Benefits

Challenges your balance and deep core muscles with every move.
Adds variety to ab, back and hamstring training.
Soft and low-impact, making it great for mobility and recovery.

Beginner advice

Pick the size by your height: about 55 cm if you are 155–170 cm tall, 65 cm for 170–185 cm and 75 cm if you are taller — sitting on it, your hips and knees should be at about 90°. Choose an anti-burst ball with a weight rating well above your body weight plus any dumbbells.

Safety

Keep it away from sharp objects and heat, and hold on to something stable until your balance improves.