Every day you put your stability to the test. You’re using it all the time and not even thinking about it. Whether you’re walking downstairs in stilettos or holding a squirmy toddler, you’re engaging stabilizer muscles. You might be wondering, “if I use these muscles all day then why are they so important to target while doing strength training?” Well, having sturdy stabilizer muscles and a strong core can help prevent back pain, injury, and derail you from your fitness goals. Stability workouts sound kind of boring and if you aren’t specifically targeting your muffin top then it’s never going to go away, right? WRONG!

A stability ball is a great tool to get flat abs, a slim physique, and better posture with a strong core. Besides, we all know good posture makes you look 10lbs lighter! So, are you with me?

Great! This low impact workout can be done in just 10 quick minutes.

The workout. 3 rounds of 10-12 reps.


Muscles targeted: Shoulders, Upper Chest, Abs, Arms

Stability Ball DECLINE PUSHUP.png

To begin, kneel on the ground. With your stability ball in front of your roll your tummy onto the ball, lifting your feet off the ground until you are in a plank position.

Bending your elbows, pull your navel into your spine and lower your upper body to the ground.

Keeping your spine aligned and your core engaged, slowly push yourself back up so your arms are slightly bent at the elbow.

Repeat 10-12 reps.


Muscles targeted: Glutes, Lower Back, Abs

Stability Ball  Back Extension.png


Muscles targeted: Glutes, Lower Back, Upper Back, Shoulders, Abs

Stability Ball T Raises.png

To begin, kneel on the ground. With your stability ball in front of you, roll your tummy and hips onto the ball, so you are firmly pressed against the ball.

Your Feet should be slightly wider than hip-width apart. For extra stability place them against a wall.

Hang your arms alongside the ball. Slowly, raise your arms out to the side so your body and arms form a “T.” Hold this position for 3 seconds before slowly lowering your arms to the beginning position.

Repeat 10-12 reps


Muscles targeted: Glutes, Hamstrings, Abs

Stability Ball Hip Thrusters

To begin, sit on the ball and slowly walk your feet out rolling your back down onto the ball.

Your feet should be hip-width apart and your hands behind your head.

Lower your hips toward the ground.

Squeezing your glutes and keeping your core engaged, lift your hips up pressing them towards the ceiling.

Repeat 10-12 reps

About the Blog

Hey there! Welcome to my little corner of the internet. After suffering from chronic illness, chasing a diagnosis for nearly a decade, and almost losing my life in 2020 to my condition, my perspective on life has drastically changed. My biggest regrets in life while facing death in the eyes were not having captured more memories for my children to have, and I wish I would've left a more significant mark on the world. I'm documenting and sharing our highs, lows, and life hacks. I can't wait to connect with you!

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