Yes, you can use the stability ball to work your abs as well as thighs & glutes. But there are also several fantastic exercises for the back and arms. Here’s the third and final part of the Swiss ball home workout. Use the exercises collectively, interchangeably, or selectively. Compose your own set of best stability ball exercises and tone the whole body. Below you can find six exercises for the back and arms.

1. FROG LEGS ON THE BALL

This one is actually beneficial for both the lower arms and the glutes. Lie with your hips on the ball, facing the floor. Put your hands on the ground, slightly supporting the upper body. Keep your feet apart, as wide as you can. By squeezing the glutes and tensing the lower back, lift the legs up, so that the feet meet at the highest point. The knees can be slightly bent. Keep going for 30 seconds twice.

2. SWISS BALL BACK EXTENSIONS

A classic for the back. On the ball, the range of movement is greater than on the floor. Lie with your hips on the ball, facing down. You can lean your fete against a wall for better support. Keep the arms crossed in front of your chest or bent beside your temples. Start low and raise your upper body up as far as you can. Make sure you look straight ahead, and not up. Your chin should be in the same position all the time. Don’t rush it, make the movements completely controlled.

3. TRICEP DIPS ON THE BALL

This one is a great upgrade to the bench dips. The ball provides an unstable environment, so your muscles will need to work harder. Stand with your back to the ball. Put the hands on the ball, put your feet a little bit forward but leave the legs bent in knees. Go down as close to the ground as possible by bending your arms. Breath in going down, breath out going up. Do it at an even pace for 30 seconds, then rest and repeat.

4. PIKE

This one a great full body exercise, but the major part of your bodyweight will be supported by the arms. The back and shoulders are going to work in this one very hard, too. Get into starting push-up position with your knees on the ball. Keep the belly in and the glutes squeezed. Lift the hips up and forward transferring the balance center to the arms.

Get into the pike position on your hands – ideally your arms and your back should be in one line at the highest point. But it’s ok if your don’t reach that point at the beginning. Just go as far as you can. The knees are straight all the time and the legs roll over the ball, so that when you’re in the pike position, only the feet touch the ball.

 

 

 

 

5. SWISS BALL ELEVATED PUSH-UPS

Great for the core and the arms at the same time. Get into starting push-up position with your knees on the ball – for the easier version. You can also put only your feet on the ball, if you want it to be more challenging. Either way, make sure your hips are in line with your back and hamstrings.

Keep the hands on the floor, shoulder-width apart or just slightly wider, fingers directed forward. The elbows can work either to the sides – then your chest and shoulders will work some more, or backwards – this way you’re toning the triceps more efficiently. Try to go at your own pace for 30 seconds, then rest and repeat.

6. PLANK AROUND THE WORLD

And a modified plank version, where the arms work some more. Get into the starting push-up position, or high plank with your feet on the ball. As your feet stay in place, step with your hands, one after the other to the left, and go back to the right. If you looked down on yourself, your hand would mark a half circle on the floor. Perform two 30-second rounds of this one.

That’s it!

If you haven’t got a stability ball yet, get one. It’s a cost-efficient and simple piece of gym equipment worth having. This way you’re be able to use it for your home workout, whenever you find spare 20 minutes. And you can see yourself that the opportunities it creates are numerous. Plus it’s a lot of fun at the same time. Keep working out regularly and stay fit!

See also:

Best Exercises with the Swiss Ball Vol. 1: Abs >>

Best Exercises with the Swiss Ball Vol. 2: Thighs & Glutes >>

About Cathy Patalas

The sports soul and the alleged specialist in words of 52Challenges.com. The main 52C Blog writer. A diligent student at the English Department of the University of Wroclaw, majoring in applied linguistics. An ex-acrobat and aerobic gymnast with the 13-year long experience in „training for winning”. A multiple medallist of Poland nationals in acrobatic gymnastics, and academic nationals in aerobic gymnastics. A fan of gymnastics of every existing type. Personally, finds making everyday choices in a healthy lifestyle even more demanding a challenge than making everyday sacrifices in the athlete’s lifestyle.