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15-Minute Ball Workout

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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

  • This is my "go to" workout video on my days away from the gym. Thanks Coach Nicole! - 4/5/2014 2:06:38 PM
  • I always like doing this one! - 3/17/2014 9:31:11 AM
  • I just bought me one of these ball yesterday so I can fit it in my exercise this week and from on to my weight loss. Thanks for the wonderful video of how to use it. - 3/16/2014 4:47:00 PM
  • WOW good stuff. time went by very fast. I will do this again. :) - 2/23/2014 12:02:52 PM
  • My DH bought one of these for some physical therapy when he had back troubles. That was a few years ago and now I'd like to try using it. How can I tell if the inflation is still where it should be? I have no manual or instruction sheet. - 2/20/2014 12:18:01 PM
  • this was a good work out for me it made my back feel good - 2/20/2014 10:32:24 AM
  • I everyone to check out your videos! This was a great one for me! - 1/22/2014 10:50:52 PM
  • Thank you for a manageable workout! I'm a very active individual currently at home and sedentary recovering from foot surgery. The chair workouts and stability ball workouts are a great way to help me accomplish a daily exercise routine without risking injury! - 1/17/2014 3:53:51 PM
  • Thanks for that workout. A nice low impact on the body. Enjoyed this workout!! - 1/3/2014 8:14:02 AM
  • Hi Nicole, great routine. You have really helped me with my transition between going to gym and doing it at hom.e. Really appreciated. . - 10/17/2013 4:50:32 AM
  • Thanks Coach Nicole. I can't do all of the exercises here just yet, but I will definitely do the ones I can for now.

    Excellent workout tips! :)

    - 10/11/2013 6:10:37 PM
  • I just watched it through for the first time. It looks like like good program, will do it once I get more awake. Would like to see more Fitness Ball Videos for a a 30 min. work out. But I definitely will start out with this one. Instructor is clear and presents a nice video. - 9/20/2013 7:25:17 AM
  • I have had my ball for awhile just never found a work out I liked to use with it until now!! I Love This Video!!! Plan on doing it every day!!! :)
    - 8/14/2013 11:08:40 AM
  • this is definitely too advanced for me...looks like it would be too difficult at this time - 7/2/2013 2:19:49 PM
  • KEITTMJ54 read the extra tips it tells you how to choose the right size ball - 6/20/2013 11:00:11 AM