How to Do Cardio With a Stability Ball

Stability balls combine strength training and cardiovascular movements to fitness routines.

Fitness routines generally use stability balls for strength-training purposes. However, stability balls challenge cardiovascular movements in conjunction with strength-training exercises. Completing stability ball cardio routines will increase the heart rate and aid in building lean muscle mass. In addition, cardio exercises with a stability ball helps mind-body connection and coordination. Cardio-ball exercises challenge all fitness levels and can be completed at home or in a gym.

Things You'll Need

• Stability ball

Instructions

Side Squats

1. Stand in a neutral position with your shoulders over your hips, abdominal muscles engaged and your feet shoulder-width apart. The stability ball should be level with your chest with a soft bend at your elbows.

2. Squat laterally to the right in conjunction with bouncing the stability ball onto the ground and catching it.

3. Next, as you squat to the right again, this time toss the ball into the air and catch the ball as your legs lower into the squat.

4. Continue this lateral squatting movement alternating a bounce and toss with the stability ball.

5. Repeat the same movement on the left side. Complete two to three sets of 12 repetitions on each side.

Walking Lunges

1. Stand in a neutral position with your shoulders over your hips, abdominal muscles engaged and your feet shoulder-width apart. The stability ball should be level with your chest with a soft bend at your elbows.

2. Lunge your right leg forward in conjunction with rotating your torso and arms toward the right of the body.

3. Step your left leg and torso back to the original starting position.

4. Lunge your left leg forward while simultaneously rotating your torso and arms to the left side of the body.

5. Continue this walking movement, and complete two to three set of 20 repetitions.

Tips & Warnings

• These exercises are best performed on a gym floor.

• Keep the abdominal muscles engaged to maintain proper posture.

• If the exercises are too difficult, start with squatting and lunging while keeping your arms level with the chest.

• Once you have achieved proper form with the lower body, gradually introduce the upper-body movements.

References

• Fitness Magazine: Insider's Guide to Stability Balls

Resources

• Read this Article in Spanish
• Fitlink: Stationary Lunges