Gold’s Gym: Stability Ball Workout

Sarah Kelsch is a personal trainer for Gold’s Gym Utah and shows five exercise which can be done with a stability ball.

Try these five exercises. Each should be repeated in three sets of 10-15 reps:

1. Back Extension

Position the ball under your hips and lower torso with the knees straight or bent. With hands behind the head or behind back, slowly roll down the ball. Lift your chest off the ball, bringing your shoulders up until your body is in a straight line. Make sure your body is in alignment (i.e., head, neck, shoulders and back are in a straight line), your abs are pulled in and that don’t hyperextend the back.

2. Butt Lift

Lie on the ball with the head, neck and shoulders supported, knees bent and body in a table-top position. Lower the hips towards the floor without rolling on the ball. Squeeze the glutes to raise hips until body is in a straight line like a bridge. Hold weights on the hips for added intensity and make sure you press through the heels and not the toes.

3. Hip Extension

Lie down on your back with heels propped on ball. Keeping abs tight, slowly lift your hips off the floor (squeezing the glutes) until body is in a straight line. Hold for a few seconds and lower. For added intensity, lift the hips and then take one leg off the ball, hold for a moment and lower. Repeat, lifting the other leg off the ball.

4. Ab Roll

Kneeling on the ground, place your hands on the ball in front of you, arms parallel. Pulling your belly button towards your spine and tightening your torso, slowly roll forward, rolling the ball out as far as you can without arching or straining the back. Push the elbows into the ball and squeeze the abs to pull the body back to start. Avoid this move if you have back problems.

5. Crunches

Lie face-up with the ball resting under your mid/lower back. Cross your arms over the chest or place them behind your head. Keeping your chin lifted, contract your abs to lift your torso off the ball, pulling the bottom of your ribcage down toward your hips. As you curl up, keep the ball stable (i.e., you shouldn’t roll). Lower back down, getting a stretch in the abs, and repeat.

For more exercises, and to really get your body in shape, join Gold’s Gym. You can join right now for just one dollar! Just one dollar and you can join any of Gold’s 16 Utah locations. Visit or call (801) 377-GOLD in Utah County, and (801) 250-GOLD in Salt Lake for more information or to join. Change your body and your life today!

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