Kama Fitness, Stability ball training

Here is a series of stability ball exercises that if done right (strict form) will absolutely help you develop a stronger and healthier body. I hate these certain people who will scoff at this training as if it isn’t worth their time. They only want to bench 350 or do only intense muscle searing workouts and claim that this kind of work is pointless. They couldn’t be more wrong. For one, weight training with brutal intensity will/can eventually lead to a battered and beat up body. Injuries like pulls,tears,sprains,tendonitis, pinched nerves, muscle spasms can run amuck in the one way weight lifter who only trains for gain and nothing else. Even minor issues like reduced flexibility can become major issues if that inflexibility were to lead to an injury.

Using a stability ball in a way like this following work out is described is a great way to protect yourself and even take the pressure off of having to always throw up big numbers in the weight room.

Kama Fitness shows us the way, take a look!

Stability Ball Challenge

Today’s workout is very different from any workout we have done in the 31 days of intense workouts. We are going to be using a stability ball for every exercise and are going to be moving very quickly throughout this workout. HaHa! Yes it sounds like every other workout, but what is different is the way we will be doing our sets. Make sure to perform every exercise with proper form as it can cause injury if you just rush through the exercises without performing them correctly.

Here are the exercises:

Hip Thrusts



Reverse Crunch

Reverse Leg Curl

Calf Raise

Ball Squat

Ball Lunge

We will be performing the exercises in the above order. We will first begin with 3 reps of each exercise and then as soon as we are done one round, jump into round two with performing 4 reps of each exercise. We are going to do a total of 10 rounds, meaning you will begin at 3 reps, adding one rep after each round until you hit round 10 at 12 reps per exercise. You have to keep control of the ball throughout this exercise as we will be moving quickly through the exercises. In all exercises, keep your core tight. I will go through each one for you.

Round 1 – 3 reps

Round 2 – 4 reps

Round 3 – 5 reps

Round 4 – 6 reps

Round 5 – 7 reps

Round 6 – 8 reps

Round 7 – 9 reps

Round 8 – 10 reps

Round 9 – 11 reps

Round 10 – 12 reps

Hip Thrusts

Begin with the ball underneath your shoulders, with your knees bent at a 90 degree angle. Drop your hips down, and push back up through them while squeezing your glutes. Each time you come up is one rep.


Begin in a plank position, palms on the ground with the stability ball under your feet. Push your hips up as you roll the ball in towards your chest. Keep your back straight during this exercise. Pause then release. This is one rep.


Using the same plank position as the previous exercise, begin with the ball under your feet. Roll the ball towards your chest as you bend you knees and bring your hips up. Keep your back as straight as possible. Pause and release. This is one rep.

Reverse Crunch

Begin laying on your back with your knees bent and the ball between your two legs. Try having your legs in the middle of the ball to help hold the ball. Squeeze the ball together as you raise your hips off the ground. Use your lower abdominals to pull your hips to the ceiling. Each time you raise your hips is one rep.

Reverse Leg Curl

Begin laying on your back with your feet on top of the ball and legs straight. Keep your body aligned; hips, shoulders, knees. Pull the ball with your hamstrings, bending your knee up as you do so. Remember to keep your back straight throughout this exercise. Push the ball back into starting position. This is one rep.

Calf Raise

Place the stability ball against the wall. Use your chest to lean against the stability ball while keeping both of your feet flat on the ground. You can use your hands to hold the ball as well. Bring your heels up off the ground, squeezing your calves and release. This is one rep.


Ball Squat

Place the ball against the wall and lean against the ball with your upper back. Bend your knees while pushing your hips back. Make sure your not bringing your knees over your toes. Keep your back straight and head held high. Pause for one second then push up through your heels, forcing your leg muscles to push your bodyweight. This is one rep.


Ball Lunge

Still standing in the same position as the ball squat, bring one leg forward and the other leg behind you with your foot against the wall. This knee will be bent at a 90 degree. Now bend your knee in front of you, not bringing your knee over your toe. Push your weight up through your heels and leg muscles. This is one rep. When performing this exercise, make sure to complete equal repetitions on each leg.



I hope you enjoy your workout! This is a quick one, but if you complete it without resting it does become a challenge! If you do need a rest, try only having a quick water break in between rounds and continue. The higher your heart rate, the better potential for fat burning!

Have a great workout everyone!!

Good Luck!!



One thought on “Kama Fitness, Stability ball training

  1. Pingback: 5 Rules for Leg day. |

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