Having a Ball

One of the most versatile pieces of equipment you can have in your arsenal is a stability ball. You can pick one up just about anywhere that sells fitness equipment. Just be sure not to get the cheapest one; that is what I did and it deflates in approximately 20 seconds, which is not very useful, except for those times when I only want to work out for 20 seconds.


On days when you cannot make it to the gym - say you’re snowed in or your kids are sick or they’re running a marathon of your favorite old sitcom on TVLand – if you have your handy stability ball at the ready, you can still have a nice workout.

The stability ball makes strength training exercises a little trickier, because in addition to whatever exercise you are doing, you also have to balance, which engages your core in everything you do. One of the managers at the Y even uses her stability ball for her office chair. That way she is strengthening her core all day long as she sits at her desk.

The stability ball also makes strength training exercises a little trickier if you are a complete klutz, like me. I have fallen off the stability ball more times than I like to admit. So be careful not to fall. Especially when doing push-ups or chest press and flyes. And even more especially when your friend is there to laugh at you.

Here are some of the things Becky and I do with a stability ball:

1. Squats. Place the ball against a wall and lean against it, so that the ball is in the small of your back. Slowly roll the ball down the wall until you are in a squat position and then slowly roll it back up. To make it even better, hold free weights or a weight plate while you squat. Be sure not to let your knees extend out any farther than your toes.

2. Push-Ups. Yes, we know, we use everything for push-ups, but they really are the best. Place your legs on the stability ball and keep your arms on the ground in standard push-up position. The farther out you roll the stability ball, the more challenging the push-ups will be. So if you are just starting out, have the stability ball at your knees or even slightly above. But to make it more difficult, put your ankles or feet on the ball.

3. Chest Press and Flyes. You will need free weights for this. Lie back on the ball and roll it out until your head and shoulders are resting on the ball. Keep your hips elevated so that your body is perpendicular to the floor. Then simply do chest press and flyes as normal.

4. Overhead Press. Sit on the stability ball and use free weights to do your overhead press. Balancing on the stability ball makes these much more challenging than doing them on a bench.

5. Bicep Curl. Same as the overhead press – it just adds a new challenge to a standard exercise.

6. Dips. Place the ball against a wall. Put your hands behind you on the ball and do your dips, making sure not to let your elbows stick out to the sides. The ball will wobble all over the place, making these really tricky and good.

7. Crunches. Lie back on the ball, put your hands behind your head, and crunch away. Just be sure not to do these when you are wearing slicky shorts. They will slide up and up, eventually leaving your booty hanging out for all to see. Not that I personally would know that, of course. I’ve just heard it can happen.

Lots of other exercises can be adapted to the stability ball, but these can definitely get you started.