8- Stability Ball Exercises For Metabolic Conditioning

Best 8 Stability Ball Exercises For Metabolic Conditioning:

Stability ball exercises create a unique physiological challenge that engages a significant number of muscles. Using more muscles during a workout increases the overall oxygen consumption and energy expenditure, which in plain English means burning more calories. To increase the number of calories burned, keep the time between each exercise as short as possible, but allow enough time at the end of the circuit to bring your breathing back under control.

When selecting a stability ball, use a 55-centimeter ball if you’re 5’7” or shorter. Select a 65-centimeter ball if you’re between 5’7” and 6’4”. Select a 75-centimeter ball if you’re taller than 6’4”. The ball should be inflated until it’s firm and you can sit on it so your knees and hips can comfortably hold a 90-degree bend. Your goal is to complete AMRAP during the work interval. As you feel yourself getting stronger, keep track of the number of reps you do during your first time through the circuit, and then try to meet or beat that number each additional time you do the exercise.


Knee tuck
25 sec
Hip bridge to a hamstring curl
25 sec
Prone hip roll
25 sec
25 sec
Diagonal lift
25 sec
Reverse back extension
25 sec
Russian twist
25 sec
Ball pass crunch
25 sec
Rest and recovery 45-90 sec between circuits after all exercises
!Add 5 seconds to the work interval every 2 to 3 weeks until you are doing 45 seconds for each exercise. +Once you are able to do 2 circuits of 45 seconds, start adding additional circuits until you are doing 5 circuits of 45-second intervals.

1-Knee Tuck


Knee tucks use the deep muscles of the core responsible for stabilizing the spine, upper-arm and shoulder muscles to support your body weight, and muscles that move your hips and core, making this an excellent option for both strength training and calorie burning.


1- Face the stability ball so that your chest is on the top of the ball and your knees are on the ground.

2- Walk your hands forward until the tops of your thighs are on the ball.

3- Keep your hands directly under the shoulders and pressed them into the floor throughout the exercise for stability. Rotate your elbows back toward your feet.

4- To start the movement, lift your hips into the air as you bring your knees up toward your waist. Think about pulling in your belly button and rolling your pelvis up toward your rib cage.

5- Pause at the end of the movement before straightening your legs to return to the starting position.

Correct Your Form

– In the starting position, the closer the ball is to your hands, the more control you will have. The further the ball is from your hands, the more challenging the exercise will be.
– Start with the ball under your knees. If that’s too difficult, start with the ball under your thighs.
– To enhance the stability of your upper body, have your hands at least shoulder-width apart.

TIP Progress to doing a push-up to knee-tuck after 3 to 4 weeks.

Knee Tuck



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