The stability ball turns every exercise into a whole-body stability challenge. Every session is built from Fit Bottomed Girls' full-body ball protocol, Greatist's 10-move core series, and expertly curated additions — all exercises included, zero repeats across the series.
Ball sizing: 55 cm ball for heights 5'1"–5'7" (155–170 cm) · 65 cm for 5'8"–6'2" (173–188 cm) · 75 cm for 6'3"+ (190+ cm). When seated on the ball correctly, hips and knees should be at approximately 90°. Always check for inflation before loading.
Choose your focus
🔩
Core & Abs
Crunches, pikes, planks, oblique work & rotational patterns
🦵
Lower Body
Wall squats, hamstring curls, bridges & single-leg work
💪
Upper Body
Ball-supported chest press, fly, push-ups & back extensions
🌀
Stability & Balance
Seated balance, stir the pot, roll-outs & anti-rotation work
⚡
Total Body
Full circuits combining all movement patterns on the ball
Intensity level
Equipment: 1 stability ball (also called a Swiss ball, exercise ball, or yoga ball). Optional: light dumbbells for some upper body variations. A wall and mat are helpful but not required.