How to Stand on the Stability Ball (Part 2 of Balance)

Why Stand on the Stability ball?

It isolates many of your smaller muscles as while working larger ones. It will help you to build your stabilizing muscles in your joints such as your hips, knees, and ankles. It is a great addition to any workout and it is helpful for surfing, dance, martial arts and almost every sport.

Standing on the ball is first accomplished by practicing easier balance exercises on one foot (on the floor), as shown in the first video, then moving onto the ball. First it is important to stand on the ball just with your knees. Once you are comfortable with this, the next step should be to stand on all fours, (hands and knees), then work your way to just standing. A great way to practice this is by using the bosu ball. (see link below)

It is highly recommended to do this on a floor with a mat; this because you will always fall at some point, so just assume you will fall often and be prepared. The second reason to do this on a mat is because the ball moves slower on a mat and will be easier for you.

Standing on the ball will work many of your smaller muscles but it should be known that although it is good core, it is not a great core exercise. It is more about balance.

Swiss-Ball Exercises for Balance

In Part 1, I show other balance exercises on the Swiss ball. There are certain aspects of physical exercise that are often overlooked even in most healthy people’s workouts. Typically people work on strength, endurance, cardio, and more than ever people are coming to realize the importance of flexibility, but two other important aspects that are commonly overlooked are balance, and movement of Chi or your inner energy.

In my video on moving your Chi (or Qi) with Chi-Gong, I talk about how you can build your chi by doing Chi-Gong exercises before a workout or in between sets even while in the gym to loosen up and regain energy from physical or mental stress. In my meditation videos and audio downloads you can learn how to use your Chi to remove negative energy or emotions and add positive.

Importance of Balance:

Balance, sometimes called Proprioception, is communication between your mind and your muscles that allows the body to remain stable. Balance is the basic skill needed in practically every sport and is an important for everyone, especially as we age.

Balance is like a muscle, the more you use it the better it gets, but the less you use it the worse it gets.

Benefits in Doing Balance Exercises:

  1. Benefits neuromuscular coordination – Connection between brain and muscles.
  2. Muscle isolation – Forces you to use one muscle as opposed to cheating with the surrounding larger muscle groups.
  3. Burns calories by stabilizing one area and the physical effort of a new exercise your body is not used to.
  4. It helps with hip and core stabilization improving your ability in any sport, dance, coordination, and posture.

Good balance is what separates good athletes from great athletes and these exercises will help you to improve at any sport. You can exercise your balance as easy as standing on one leg and moving your other leg in a circle, but in the video you will see more advanced exercises done on the Swiss-ball.

In Part 1 we did balance and stability exercises on the ball for arms, legs, back, and core, click here to view.


Here are some exercise equipment I like that can help to strengthen your balance:

Swiss Ball

Fitness Ball: Green, 26in/65cm Diameter, Includes 1 Ball +1 Pump + 1 Page Instruction Chart. No instructional DVD. (Exercise Gym Swiss Stability Ball)

Bosu Ball:

BOSU Balance Trainer, Blue

Balance Board:

Reebok Balance Board

Indo Board:

Indo Board Original Training Package - Natural