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15-Minute Ball Workout

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Click here for a printable version of Coach Nicole's 15-Minute Ball Workout!

About This Workout
If your stability ball is collecting dust in a closet somewhere, or if you have one but aren't sure exactly how to use it, then this workout is for you. Coach Nicole will lead you through one short set of 9 exercises (plus stretches) that will strengthen all of your major muscle groups without any additional equipment. All you need is your body and a ball!
  • Length: 15 minutes
  • Equipment: Body weight, mat (optional, for cushioning), stability ball
  • Type of Workout: Strength training (toning) & flexibility
  • Muscles Worked: Lower body (quads, calves, hamstrings, inner & outer thighs, glutes), Core (abs, obliques, lower back) and Upper body (chest, shoulders, arms)
  • Fitness Level: Intermediate
  • Impact: Low-impact
  • Safety Precautions: A mat (optional) will help cushion your body while lying on the floor. Ensure that your ball is properly inflated to get the most out of this workout. Sitting or lying on a ball makes each exercise more challenging than sitting on a flat surface. If you have any balance issues or are new to exercise in general, some of these exercises may be too advanced for you.
  • Extra Tip: The diameter of your stability ball should be related to your height. Balls comes in 3 standard sizes: 55 cm (for someone 5'2" to 5'7" tall), 65 cm (5'7" to 6'2" tall) and 75 cm (over 6'2" tall). When sitting on your ball, your feet should rest flat on the floor with a 90-degree bend at the knees.

Member Comments

  • KEITTMJ54
    How can I tell that I have the right size ball for me? - 3/26/2013 3:26:40 PM
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  • HOPEY72
    I am really enjoying the stability ball exercises. I have limited mobility and am just starting strengthening exercises. I am able to modify where needed to allow more my current (non) fitness level. It feels a bit weird at first, but by the end I'm breathing hard, sweating, and usually laughing at my stumbles. I know it will get better, thanks for providing an excellent way to exercise in the privacy of my home.

    Thanks! - 3/14/2013 9:01:19 AM
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  • RKJONES1953
    I watched this workout and have decided to start doing thisin addition to my walking. Anybody know of a better way to print the directions? I'll be glad to create the instructions to a PDF file if Sparks People are interested. As a PDF they can be read and followed with esswaist of paper. - 1/30/2013 3:38:19 PM
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  • DIET_FRIEND
    tough for old out-of-shape for me! It looks easier than it is. I could not get the button to work that records the fitness minutes and calories burned on my tracker though. - 1/21/2013 8:37:57 PM
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  • SUZANNE65203
    This is a very calming workout. For me, it was almost not strenuous enough, but it would be great if you are a beginner. - 1/12/2013 10:55:32 AM
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  • LILY_SPARK
    TRYNNE, I don't think you can download them but on youtube you can make a playlist that's easily accessible for your favorite sp workouts. - 1/3/2013 12:29:31 PM
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  • TRYNNE
    how do i download this video???
    - 12/27/2012 9:01:11 AM
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  • MKRETIRED
    Good video. Don't use the ball that often, so video was a good source of information. Thanks. - 12/22/2012 8:31:46 PM
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  • ANGRITTER
    I love this workout. It gets me ready for my day by cracking and popping all my joints in my back and hips.

    YAY! but OUCH, too!
    - 12/17/2012 8:33:37 AM
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  • VIVALAKIMI
    This was my first video on this site, and it was a really, truly lovely workout. Thank you!!! - 12/2/2012 12:51:59 AM
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  • 4URYOU
    nice very nice, This was my first time using the computer and not a DVD - 11/28/2012 10:27:53 AM
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  • KVJORDAN
    I am learning how to use my ball now.
    - 11/13/2012 7:09:53 PM
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  • SYLVANSIX
    this is the first time I have used a fitness ball outside of the gym... thank you for such a clearly instructed workout! - 11/7/2012 10:34:13 AM
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  • WORLIE26
    where can i buy a ball??? - 11/7/2012 6:48:21 AM
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  • VONN06
    i like the exercises. More new exercises to do with my stability ball. Thanks. - 10/31/2012 3:14:10 PM
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