VIDEO: Tighten & Tone Stability Ball Workout | Full Body, At-Home Exercise Routine


Time to get your FULL BODY SWEAT ON.

From the comfort of your own home!

Or outside, whichever you prefer. It was SUPER windy on the day I filmed the demo video below. Other than that, the weather was perfect and I love taking my workouts outside for a breath of fresh air.

A couple of weeks ago I did a segment on Better Kansas City about the benefits of using a stability ball in your workouts. I absolutely love this piece of equipment for four main reasons:

1. It is SO versatile.

2. It is super affordable.

3. It is convenient to keep in an at home gym and take with you on the go.

4. It engages muscles in your core that enhance stability and balance.

CLICK HERE to watch my full segment on Better Kansas City


Seriously, if your at home gym is missing a stability ball: go get one! They are versatile, affordable, and super effective for engaging those smaller stabilizer muscles we might not typically reach otherwise. Stability balls have been proven to improve your posture, enhance your balance, and strengthen your core. If you have a sedentary job, you can make a simple swap and trade your desk chair for a stability ball to engage your core throughout your entire work day.

I found this green stability ball at Dick's Sporting Goods for $9.99. They can range anywhere from $9.99 to $19.99 or a little above, but they are SUPER affordable pieces of equipment that can be used in different ways to target pretty much every major muscle group in the body. You can use a stability ball from the warm up, to the actual workout, to your stretching routine afterwards.

Watch the video below for a full body toning workout with only a few pieces of equipment: a stability ball and a set of dumbbells.

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*Please note: all of the fitness tips I share are suggestions only. Before implementing them into your workout routine, consult with your physician to make sure they are right for you.*




Grab a mat, a stability ball, and a set of dumbbells and let's get moving!

1. WARM UP: rotating stability ball squats

20 reps

2. Decline push ups

10 reps

3. Knee tucks

15 reps

4. Single leg lunges

10 reps (each side)

5. Sitting shoulder press

12 reps

6. Dumbbell chest press

12 reps

7. Plank with single leg lift

30 seconds (each side)

8. Hamstring curls

20 reps

9. Back extensions

15 reps

10. Full extension ball pass

10 reps

11. Russian twists

30 reps

12. Side plank leg lifts

15 reps (each side)

13. Tricep dips with feet raised

15 reps

14. Full v-ups

15 reps

15. Alternating arm/leg extensions

20 reps

16. Windshield wipers

20 reps





Do you use a stability ball in your workouts? Leave a comment below. I want to hear from you!

CLICK HERE to read my Garmin Vivomove HR Review | Fashion Forward Fitness Tracking


Connect with me on Instagram @samanthabowers_ for more healthy recipes, workouts, and daily fitness tips!

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