5 Stability Ball Exercises for Seniors (with Videos!)

If you’re a senior, use these stability ball exercises to build strength and improve your balance and stability.

Seniors need to take advantage of the stability ball or Swiss ball. It’s a great piece of workout equipment that can help you gain strength and improve your balance and stability. Stability ball exercises are also a great way to add variety to your workouts. We can all agree that doing the same workouts gets boring.

Here are some stability ball exercises seniors should do.

1. Stability Ball Marching

This exercise will improve your balance and stability and strengthen your core. Choose a medium-sized ball that will allow your knees to bend at 90 degrees when you sit on it.

How to perform:

  • Sit on a stability ball with your feet flat on the floor and knees bent at 90 degrees.
  • Let your arms hang on the side and then lift the left foot a few inches off the floor.
  • Lower it and then lift the right foot. Keep alternating the legs.

If you want to make the exercise more challenging, place your hands behind your head or spread them to the side and keep them parallel to the floor.

2. Stability Ball Hip Circles

You probably know that seniors have a high risk of hip injury. Use this exercise to improve your hip mobility.

How to perform:

  • Sit on the stability ball and keep your knees bent at 90 degrees.
  • Make circular clockwise rotation with your hips. Keep the circles as wide as possible.
  • Keep your feet apart and firm on the floor to maintain balance.

Remember to do both clockwise and counterclockwise motions.

3. Stability Ball Wall Squats

If you’ve been avoiding squats due to bad knees, try this stability ball exercise. It doesn’t put much pressure on the knees.

How to perform:

  • Hold the ball against the wall and then rest your lower back on it.
  • Step forward with both feet while leaning on the ball. Keep your feet hip-width apart.
  • Bend your knees and then squat by sliding down against the ball. Squat as low as you can and then rise to the starting position and repeat.

4. Stability Ball Side Bends

Side bends improve core strength and tone your oblique muscles.

How to perform:

  • Sit on a stability ball and keep your feet shoulder-width apart.
  • Keep your back straight but don’t arch it.
  • Tighten your abdominal muscles and then bend to the right side as much as you can.
  • Hold that position for 30 seconds and then bend to the left side for the same duration.

5. Stability Ball Leg Extensions

This exercise activates the quadriceps and helps improve balance.

How to perform:

  • Sit on a stability ball with your feet bent at 90 degrees and your back straight.
  • Keep your hands behind your head, spread to the side, or let them hang.
  • Lift your left leg off the floor and then extend it until it’s parallel to the floor.
  • Slowly bend it until it almost touches the floor and then extend it again.
  • Complete reps for one leg before alternating.

What are your favorite stability ball exercises?

Related at Care2

Image via Thinkstock

31 comments

ANA MARIJA R
ANA MARIJA R25 days ago

Thank you for sharing. :)

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Leanne K
Leanne K28 days ago

The bouncy toys with the hold on ears would be much more fun, regardless of your age. And idiots get old as seen in countless uploads to utube. Always men though, always

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Leanne K
Leanne K28 days ago

Looks like a disaster waiting to happen.

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Anna B
Anna Ballinger29 days ago

Thank you for sharing.

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Danuta W
Danuta W29 days ago

Thanks for sharing.

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Debbi W
Debbi W29 days ago

That ball isn't something you can store just anywhere, and some people should not try that when alone.

Scams flaggedl

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Peggy B
Peggy B29 days ago

TYFS

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Paulo R
Paulo Rabout a month ago

ty

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Janis K
Janis Kabout a month ago

Thanks for sharing.

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Christine D
Christine Dabout a month ago

I love my stability ball (aka balance ball). I have exercise DVDs that use it combining yoga and pilates in the workouts and it makes exercising fun. It's also much easier on the joints, lessening the chances of injury.

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