What Are Stability Ball Exercise

Known for their gentle support, Balance Balls help to reduce spinal strain and muscle strain when performing certain physical therapy movements, protecting

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Jackson Sayers, B.Sc. (Kinesiology), discusses stability ball stomach exercises.

Quiz: Do You Understand Stability Ball Exercises?

Test your knowledge by answering the following questions:


Stability balls are great for strengthening the core.

Stability ball exercises help strengthen the core (lower back and abdominal muscles). Having a strong core helps stabilize the entire body during daily activities.

Stability ball exercises won't improve your balance.

Stability ball exercises engage your stabiliser muscles. Using your back and abdominal muscles to maintain your balance on the ball encourages good posture and balance.

Foods rich in complex carbs aren't good pre-workout snacks.

Foods rich in complex carbs can be great pre-workout snacks. Complex carbs will slowly release energy during and after a workout. Foods with simple sugars will break down quickly, which can result in fatigue. Look for foods such as multigrain bread, beans, bananas, berries and sweet potatoes.

Exercise has mental health benefits.

Studies show that exercise may help reduce symptoms of stress, anxiety and depression. Exercise releases powerful chemicals such as endorphins and serotonin, which improve mood and feelings of well-being. It can lower cortisol (also called the “stress hormone”) levels and support nerve cell growth in the hippocampus, a region of the brain that helps regulate mood.

Going on a crash diet can lower the metabolism.

Muscle mass affects the metabolic rate. Crash diets can cause muscle loss, which can slow the metabolism.
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Jackson Sayers, B.Sc. (Kinesiology), discusses ball-assisted lower stomach stability exercises.

Jackson Sayers, B.Sc. (Kinesiology), discusses lower back butterfly strength exercises.

Stability Ball Stomach Exercise

For a more advanced stomach muscle while sitting on the ball, I like to involve two Swiss balls. You could see a local Athletic Therapist to help you

One for between my knees, this really helps fire up the psoas muscle that connects into the low back and goes through the groin, and one up in my upper arms. And what I like to do is that same crunch motion, but I like to just keep that ball contracted between my knees and this one up my upper arm.

And I go up with the ball up behind my head and come back up again, go back with the ball back up behind my head and come back up again. You can do 10 to 15 reps, two to three sets. You’ll find it a much more advanced exercise when it comes to the stomach and using the Swiss ball.

Presenter: Mr. Jackson Sayers, Kinesiologist, Vancouver, BC

Local Practitioners: Kinesiologist

Jackson Sayers, B.Sc. (Kinesiology), discusses tricep exercises on the stability ball.

Low Back Exercises - Tubing Assisted

Another variation on the advanced motion is simply to put a Swiss ball between your legs. Local Personal Trainer

What it will do is it will actually fire up the psoas muscle, which starts in the low back and ends up on the groin, and when you’re trying to strengthen the low back it’s really important to try and activate the groin. They really work as a pair together, so get yourself into that squat position.

Hang onto your lats, and come back down, hold, you’ll feel it very much in the low back and the groin. Come back up, go back down. Make sure our parameters in the squat are always still there and come back up, repetitions, 10 to 15.

Presenter: Mr. Jackson Sayers, Kinesiologist, Vancouver, BC

Local Practitioners: Kinesiologist

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