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

  • I guess im the only one getting an error message
    - 4/16/2015 4:31:51 AM
  • How many calories do you burn using this workout? I need to track it in my activities please. - 3/30/2015 6:42:26 PM
  • I did this one and the upper body work out - first time with the stability and I'm sweating! I will do these again and try some more of them. Thanks for these workouts! - 1/7/2015 8:50:06 AM
  • This is the first workout I tried after inflating my new stability ball.... phew, it's a good one! - 12/29/2014 7:51:08 PM
  • I'm am adding this to my work plan. I know she makes it look easy, but I can't wait to try the back exercise :-) - 12/16/2014 3:45:56 PM
  • Check www.fitballzone.c
    om for more information about fitball. - 12/4/2014 8:44:26 AM
  • These videos are awesome, first time I have done them, however the talking while exercising works great for me. I am 60 years old and to find these videos is awesome. Thanks. I do not have a ball yet but I did work along with her on my carpet, and exercise machine, for the lifts. - 9/30/2014 5:23:35 PM
  • Does anyone else feel this? I love this workout. However, when I do the back exercise and lie on the ball on my tummy, I feel a pulse and as if a mass were in my tummy. Could I be feeling my intestines? it is scary as I am 69 years old. I have been to a doctor and they say there is nothing there. - 9/3/2014 12:00:03 PM
  • I take a senior 1 hr exercise class 2 times a week. We do these exercises with a ball.
    They work very well. This was my first time watching this video. - 8/21/2014 6:12:46 PM
  • This so informative, Great video! - 8/21/2014 10:31:10 AM
  • Can this be fixed? I am getting Coach Nicole talking twice, or an ad that is talking over coach Nicole. 6 months ago, this did not happen (ha ha, have not exercised in 6!!) - 7/27/2014 2:39:15 PM
  • This is a great exercise but half way through the same one comes on so that you have double talking and you couldn't hear the one you started with. - 7/16/2014 1:23:51 PM
  • 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