The older you get, the more you realize how important a strong core is, not just for fitness, but for protecting our bodies from injury.
We often overlook core strength until something goes wrong, an injury, a setback, a pain that lingers.
But what if we could prevent that pain in the first place?
In this guide, we’re going to explore how using a stability ball can help you build a resilient core that supports your body and keeps injuries at bay.
These exercises are more than just a workout; they’re a way to strengthen, protect, and move through life with confidence.
What Is A Stability Ball?
A stability ball is an inflatable ball used for exercise and physical therapy.
It's typically made of soft, elastic material like PVC or rubber and comes in different sizes to fit people of various heights.
The ball is filled with air, which gives it a bouncy quality.
When you sit or lie on a stability ball, your body has to work to keep it balanced because the ball isn't stable like a chair or flat surface.
This constant small adjustment of your muscles to stay in place is what makes the stability ball useful for exercise.
People use stability balls to improve their balance, strengthen their core muscles (the muscles in your abdominal area and lower back), and add challenge to regular exercises like sit-ups or push-ups.
Some people even use them as chairs at work to help with posture and engage their muscles while sitting.
How To Pick The Right Size Stability Ball?
Here’s a simple guideline:
When you sit on the ball, your knees should be at a 90-degree angle, with your thighs parallel to the ground.
If your knees are pointing upwards or your hips feel cramped, the ball is too small. If your legs are extending downwards, it’s too large.
Height plays a key role too, keep the following factors in mind:[1]
- If you’re under 5’, go for a 45 cm (18 inches) ball.
- If you’re between 5’ and 5’5”, a 55 cm (22 inches) ball is your best bet.
- If you’re between 5’6” and 6’2”, you’ll want a 65 cm (26 inches) ball.
- If you’re over 6’2”, a 75 cm (30 inches) ball is ideal.
But here's the thing: it’s not just about height. Your personal comfort, body proportions, and how you plan to use the ball also matter.
If your main focus is core stability exercises or injury prevention, you might want a slightly firmer ball for better control.
How Does A Stability Ball Help Prevent Injury?
It's all about its ability to challenge your balance.
When you perform exercises on an unstable surface like the stability ball, your core muscles, the deep muscles that support your spine, are forced to engage.
It’s this constant engagement that strengthens your core, improves your posture, and enhances your overall stability.
By strengthening the muscles that support your spine, you reduce the risk of back injuries.
A strong core is like having a natural brace around your lower back, making everyday movements safer and more controlled.
But it doesn’t stop there.
Using a stability ball also helps in improving your body’s awareness, what we call “proprioception.”
This means you become more attuned to your body’s position, reducing the chances of awkward movements or falls that could lead to injury.
In fact, one study on NCAA Division I female athletes found that when they performed single-leg drops onto an unstable surface, such as a Bosu ball, their hamstring muscles were activated more while the quadriceps-to-hamstrings activation ratio decreased.[6]
Why does this matter?
This shift in muscle engagement helps protect the knee by increasing co-contraction around the joint, which means your knee gets more support, potentially reducing the risk of an ACL injury.
The Importance Of Core Strength In Injury Prevention
Every movement you make, whether you're bending down to pick something up or stabilizing yourself during a workout, relies on your core.
A weak core means your body compensates in ways it shouldn’t, putting strain on other muscles and joints, which can lead to injuries over time.
When your core is strong, it acts as a protective shield for your spine, improving your posture and balance. It keeps your body aligned during movement, reducing the risk of overuse injuries in areas like your lower back, hips, and knees.
Think of it as the foundation of a house, if the foundation is unstable, the whole structure is at risk.
A strong core helps you move with control and confidence. It stabilizes you during dynamic movements and provides the support you need when lifting, twisting, or even standing for long periods. [7]
Without this essential strength, you’re more vulnerable to strains, sprains, and other preventable injuries.
So, in the context of injury prevention, focusing on your core isn’t optional, it’s a must.
It’s about building strength where it matters most, ensuring your body stays strong, stable, and injury-free as you take on whatever life (or your workout) throws at you.
Stability Ball Exercises for Improving Overall Core Strength
Below are three stability ball exercises that improve core strength and contribute to injury prevention.
Stability Ball Plank
This exercise engages the entire abdominal region while also activating muscles in the shoulders, back, and hips.
By adding the unstable surface of the ball, your core is forced to work harder to maintain balance, which strengthens both the deep and superficial core muscles.
How to Perform:
- Place your forearms on a stability ball and extend your legs behind you in a plank position.
- Engage your core, keeping your body in a straight line from head to heels.
- Hold this position for 30–60 seconds while breathing steadily.
Research published in the Journal of Strength and Conditioning Research found that planks performed on an unstable surface, such as a stability ball, increase muscle activation in the core muscles compared to traditional planks. [2]
This higher engagement leads to improved core strength, which helps protect the lower back and reduce the risk of injury during physical activities.
Stability Ball Rollouts
Rollouts are one of the most effective exercises for targeting the deep core muscles, particularly the transverse abdominis.
These muscles play a critical role in stabilizing the spine and protecting the lower back from injury.
When performed on a stability ball, rollouts create an extra challenge to balance, which further enhances core engagement.
How to Perform:
- Kneel on a mat with your forearms resting on the stability ball.
- Slowly roll the ball forward, extending your body while keeping your core engaged.
- Roll out as far as you can maintain control, then pull the ball back toward your body.
- Perform 10–12 repetitions.
A study showed that core stabilization exercises like rollouts significantly increase muscle endurance in the core and improve spinal stability. [3]
This enhanced stability plays a crucial role in preventing injuries by maintaining proper posture and reducing strain on the spine during movement.
Stability Ball Dead Bug
The dead bug is a highly effective exercise for building core strength without placing stress on the lower back. When performed on a stability ball, this exercise not only challenges the abdominals but also requires extra coordination and control, which improves overall core stability.
How to Perform:
- Lie on your back with a stability ball between your arms and knees, pressing the ball lightly with your hands and legs.
- Extend your right arm and left leg while keeping the ball steady with the opposite limbs.
- Return to the starting position, then switch sides, extending your left arm and right leg.
- Perform 10–12 repetitions per side.
A study found that dead bug exercises enhance core muscle coordination and control, making them ideal for injury prevention. [4]
The stability ball adds an additional challenge by requiring balance and focus, which strengthens the deep core muscles responsible for supporting the spine and preventing lower back injuries.
Stability Ball Core Exercises for Preventing Shoulder Injury
Below are three stability ball core exercises that help prevent shoulder injury.
Stability Ball Plank - Shoulder Focus
This exercise is the same as above and targets your entire core, but we listed it again because of how effective it is at engaging your shoulder stabilizers, which are crucial for preventing injury.
Research has shown that maintaining a strong core reduces stress on the shoulders during upper body exercises, allowing for better alignment and reduced risk of injury. [5]
How to Perform:
- Place your forearms on the stability ball and extend your legs behind you, forming a straight line from head to heels.
- Engage your core and avoid letting your hips sag or rise.
- Focus on a mind-muscle connection with your shoulders.
- Hold this position for 30–60 seconds while maintaining steady breathing.
By holding the plank on an unstable surface, your shoulders are forced to work harder to maintain balance, which strengthens the smaller stabilizing muscles around the joint, reducing the risk of injury.
Stability Ball Push-Ups
This variation of the traditional push-up places additional emphasis on shoulder stability.
By using the ball, you're activating the core muscles and shoulder stabilizers more effectively than with a regular push-up.
How to Perform:
- Place your hands on a stability ball, shoulder-width apart, and extend your legs behind you in a plank position.
- Lower your chest toward the ball while keeping your elbows close to your body.
- Push back up to the starting position.
- Complete 8–12 repetitions.
That instability of the ball forces your core and shoulder stabilizers to kick into high gear, working harder than they would in a regular push-up.
This results in you not only building strength in your chest and arms, but also improving balance, stability, and control.
This added challenge helps your body become more coordinated, which is key to preventing injuries, especially around your shoulders and lower back.
Stability Ball Rollouts - Shoulder Focus
Again, this exercise is also listed above in overall core stability because stability ball rollouts are excellent for developing core strength while indirectly supporting shoulder stability.
The exercise targets the entire core, especially the transverse abdominis, which helps maintain a stable trunk during arm movements.
How to Perform:
- Kneel on a mat with your forearms resting on the stability ball.
- Slowly roll the ball forward, extending your body while keeping your core engaged.
- Roll out as far as you can while maintaining control, then pull the ball back toward your body.
- Repeat for 10–15 reps.
A 2018 study found that core exercises like rollouts enhance the body's ability to stabilize during dynamic movements, reducing stress on the shoulders. [8]
The stronger your core, the less your shoulders have to compensate, leading to fewer injuries.
Stability Ball Core Exercises for Preventing Back Injury
Below are three stability ball core exercises backed by research to help prevent back injuries.
Stability Ball Bird Dog
The bird dog exercise, when performed on a stability ball, enhances the activation of the core muscles, particularly the lower back, glutes, and abdominals.
This exercise also improves balance and coordination, which contributes to spinal stability.
How to Perform:
- Position yourself in a kneeling position with your stomach on the stability ball, and place your hands on the floor.
- Extend one arm and the opposite leg straight out, keeping your body balanced.
- Hold for 2–3 seconds before switching sides.
- Complete 8–10 reps per side.
A study found that exercises like bird dogs strengthen the lumbar region by engaging deep core muscles and reducing strain on the lower back. [9]
When performed on a stability ball, the added instability forces the core muscles to work harder, further enhancing spinal support and injury prevention.
Stability Ball Back Extension
Back extensions on a stability ball target the erector spinae muscles, which run along the spine and are essential for maintaining good posture and preventing lower back injuries.
This exercise also strengthens the glutes and hamstrings, which work together to support the lower back.
How to Perform:
- Lie face down on a stability ball with your hips resting on the ball and your feet anchored on the ground.
- Place your hands behind your head or extend them in front of you.
- Slowly lift your upper body by engaging your lower back muscles.
- Hold for a moment at the top, then lower back down.
- Perform 10–12 repetitions.
By focusing on the muscles that support your spine, this exercise enhances your posture and strengthens your lower back, reducing strain and protecting against common lower back injuries.
Stability Ball Pelvic Tilts
Pelvic tilts are a gentle but effective exercise for strengthening the deep core muscles and improving lower back mobility.
When performed on a stability ball, the exercise enhances the engagement of the abdominal muscles and helps align the pelvis, reducing pressure on the lower back.
How to Perform:
- Sit on the stability ball with your feet flat on the floor, hip-width apart.
- Slowly tilt your pelvis forward and backward, engaging your abdominal muscles as you move.
- Keep the motion controlled and avoid using your legs to push.
- Perform 10–15 tilts.
Pelvic tilt imbalance is a big deal when it comes to low-back pain, especially for office workers who sit for hours on end.
A study found that this imbalance can make low-back pain worse, affect the hip joints, and even increase disability levels in those dealing with it. [10]
Adding pelvic tilt exercises with a stability ball can help. By working those deep core muscles, you’re helping your body find better pelvic alignment, which takes the pressure off your lower back and hips.
Plus, this exercise improves hip mobility, so you’re not compensating with awkward movements that could cause more harm down the road.
Stability Ball Core Exercises for Preventing Knee Injury
Below are three key stability ball exercises that target the core and contribute to knee injury prevention:
Stability Ball Wall Squats
Wall squats with a stability ball are an effective exercise for strengthening the quadriceps, hamstrings, and glutes—all crucial muscles for supporting the knees.
The exercise also activates the core, helping to maintain proper alignment during lower body movements.
How to Perform:
- Place a stability ball between your lower back and a wall, leaning into the ball for support.
- Stand with your feet shoulder-width apart and slightly in front of your body.
- Slowly lower into a squat position by bending your knees and keeping your weight in your heels.
- Lower until your thighs are parallel to the ground, then push back up to the starting position.
- Perform 10–12 repetitions.
By using the stability ball, this exercise enhances your balance and encourages proper movement mechanics, helping you maintain better posture throughout the squat.
Strengthening the muscles around the knee helps to take pressure off the joint, reducing the risk of injury, while core activation helps you stay stable and aligned.
Stability Ball Hamstring Curls
Strengthening the hamstrings is important for preventing knee injuries, as they help stabilize the knee joint and balance the forces around the leg.
Stability ball hamstring curls not only target the hamstrings but also engage the core, providing comprehensive support for the knee.
How to Perform:
- Lie flat on your back with your heels resting on top of a stability ball and your arms at your sides for balance.
- Lift your hips off the ground, forming a straight line from your shoulders to your heels.
- Roll the ball toward your body by bending your knees, then slowly extend your legs to return to the starting position.
- Perform 10–15 repetitions.
According to a study published by the American Council on Exercise (ACE), hamstring curls on a stability ball activate both the hamstrings and core more effectively than traditional floor exercises. [11]
This increased muscle engagement helps improve knee stability and reduces the risk of ligament strain, a common cause of knee injuries.
Stability Ball Bridge
The bridge exercise strengthens the glutes, hamstrings, and lower back, all of which play a role in maintaining proper knee alignment.
When performed on a stability ball, this exercise also challenges the core, helping to stabilize the pelvis and reduce stress on the knees.
How to Perform:
- Lie on your back with your feet resting on a stability ball and your arms at your sides.
- Engage your core and lift your hips toward the ceiling, creating a straight line from your shoulders to your knees.
- Hold for a few seconds at the top, then lower your hips back to the ground.
- Repeat for 10–12 repetitions.
According to the International Sports Science Association (ISSA) exercises like the bridge, which activates the posterior chain (glutes and hamstrings), improve knee function by supporting the joint during movement. [12]
The addition of the stability ball increases core activation, which helps with balance and reduces the likelihood of improper knee tracking.
Stability Ball Core Exercises for Preventing Hip Injury
Below are three stability ball core exercises that help prevent hip injuries, supported by scientific research.
Stability Ball Hip Bridge
The hip bridge is a fundamental exercise that strengthens the glutes, lower back, and core muscles, all of which are critical for hip stability.
Performing this exercise on a stability ball increases the challenge by adding an element of instability, requiring greater muscle engagement to maintain control.
How to Perform:
- Lie on your back with your feet on top of a stability ball, knees bent at a 90-degree angle, and arms by your sides.
- Press through your heels to lift your hips off the floor, creating a straight line from your shoulders to your knees.
- Hold the position for a few seconds, then slowly lower your hips back down.
- Repeat for 10–12 repetitions.
This exercise is all about strengthening your glutes and core, the key players in keeping your hips stable.
By zeroing in on the muscles that surround your hips and lower back, you’re not just building strength, you're also reducing the risk of hip strain.
Plus, with a stronger core, your everyday movements become smoother and more controlled, giving you that extra layer of protection against injuries.
Stability Ball Hip Circles
This exercise targets the deep stabilizing muscles of the hips and core, improving mobility and control.
By engaging the core while performing circular movements, this exercise helps improve hip joint stability and prevent imbalances that could lead to injury.
How to Perform:
- Sit on a stability ball with your feet flat on the floor, shoulder-width apart.
- Slowly rotate your hips in a circular motion, as if drawing a circle with your hips, while keeping your upper body steady.
- Perform 8–10 circles in one direction, then switch and repeat in the opposite direction.
Exercises that emphasize controlled hip movements can help prevent injuries by improving proprioception (your body’s ability to sense movement) and promoting balanced muscle activation. [13]
Hip circles enhance flexibility and coordination in the hip joint, reducing the risk of strain or misalignment during dynamic movements.
Stability Ball Side Plank with Hip Lift
This exercise strengthens the obliques, hips, and glutes, providing critical support to the hip joint. The side plank variation on the stability ball requires additional core and hip stabilization, making it an effective exercise for preventing hip injuries.
How to Perform:
- Start in a side plank position with your forearm resting on the stability ball and your feet stacked on top of each other.
- Engage your core and lift your hips off the ground, forming a straight line from your shoulders to your feet.
- Hold for a few seconds, then lower your hips slightly and lift them back up again.
- Perform 8–10 repetitions on each side.
The side plank with hip lift on a stability ball is all about challenging those obliques and hip stabilizers, two muscle groups that play a huge role in keeping your posture and balance in check.
By strengthening these areas, you’re giving your hip joint the support it needs to avoid strain or overuse.
Conclusion
When it comes down to injury prevention, your core is the foundation of everything.
Adding these exercises into your routine is more than just about building strength, it’s about building resilience.
By taking the time to focus on these movements, you're investing in a body that can move freely, handle instability, and avoid injuries that might otherwise slow you down.
So, grab your stability ball, start small, and remember that every rep brings you closer to a stronger, more injury-resistant you.
References
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3. Akhtar MW, Karimi H, Gilani SA. Effectiveness of core stabilization exercises and routine exercise therapy in management of pain in chronic non-specific low back pain: A randomized controlled clinical trial. Pak J Med Sci. 2017;33(4):1002-1006. doi:10.12669/pjms.334.12664
4.Yun, Byeong-Gwon & Lee, Seung-Joo & So, Hyun-Jeong & Shin, won-Seob. (2017). Changes in muscle activity of the abdominal muscles according to exercise method and speed during dead bug exercise. Physical Therapy Rehabilitation Science. 6. 1-6. 10.14474/ptrs.2017.6.1.1.
5.Luo S, Soh KG, Soh KL, et al. Effect of Core Training on Skill Performance Among Athletes: A Systematic Review. Front Physiol. 2022;13:915259. Published 2022 Jun 6. doi:10.3389/fphys.2022.915259
6. Shultz R, Silder A, Malone M, Braun HJ, Dragoo JL. Unstable Surface Improves Quadriceps:Hamstring Co-contraction for Anterior Cruciate Ligament Injury Prevention Strategies. Sports Health. 2015;7(2):166-171. doi:10.1177/1941738114565088
7. Zemková E. Stable to unstable differences in force-velocity-power profiling during chest presses and squats. J Biomech. 2021;122:110463. doi:10.1016/j.jbiomech.2021.110463
8. Mısırlıoğlu, Tuğçe Özekli et al. “Does a core stabilization exercise program have a role on shoulder rehabilitation? A comparative study in young females.” Turkish journal of physical medicine and rehabilitation vol. 64,4 328-336. 16 Aug. 2018, doi:10.5606/tftrd.2018.1418
9. Xiao J, Sun J, Gao J, Wang H, Yang X. The Activity of Surface Electromyographic Signal of Selected Muscles during Classic Rehabilitation Exercise. Rehabil Res Pract. 2016;2016:4796875. doi:10.1155/2016/4796875
10. Kim WD, Shin D. Effects of Pelvic-Tilt Imbalance on Disability, Muscle Performance, and Range of Motion in Office Workers with Non-Specific Low-Back Pain. Healthcare (Basel). 2023;11(6):893. Published 2023 Mar 20. doi:10.3390/healthcare11060893
12.https://www.issaonline.com/blog/post/build-a-better-backside-strengthening-your-posterior-chain
13. Yılmaz O, Soylu Y, Erkmen N, Kaplan T, Batalik L. Effects of proprioceptive training on sports performance: a systematic review. BMC Sports Sci Med Rehabil. 2024;16(1):149. Published 2024 Jul 4. doi:10.1186/s13102-024-00936-z
