You’re likely to have stuck with crunches and abs moves if you’ve ever used a stability ball. This multitasking tool is not to be underestimated. You can exercise just about any major muscle with the right stability small exercise ball.

While a stability ball can be great for your core, it can also improve flexibility, balance, coordination, and overall flexibility. You can even improve your posture with the stability ball. Although it doesn’t build strength like dumbbells or kettlebells it can help improve your muscle endurance and how long you can hold an effort before giving up.

Small exercise ball into a circuit-style

You can also combine a few small, challenging small exercise ball into a circuit-style workout. This will increase your heart rate, cardio fitness, and help you burn more calories.

You can include stability ball exercises into your workout up to three times per semaine if you need to take a break from lifting weights or don’t have the equipment you need.

These stability small exercise ball movements are a great place for beginners. Combine them to create your personal total-body workouts. Feel the burn.

Small exercise ball

Teaser toe taps

Place your stability ball between your hands on the mat and place your legs straight ahead on the ground. To touch the bottom of the ball with your shoes, lift your right leg off the mat. Now lower your left leg and continue with the right. This is one repetition.

Pike and Twist

How to: Begin in a plank position, right foot on stability ball (toes pointed), and left leg bent with left heel against right calf. Left knee should be pointed toward mat. To create an upside-down “V” shape with your body, lift your hips up and rotate your torso to the left to bring left knee towards right hip. Return to the starting position by bringing your left knee under your left hip. This is one repetition.

Bear Plank Tuck

How to: Stand in a plank with your shins on a stability ball and your feet pointed at the ground. Engage core, and bring your knees under your hips. Retire to the plank position. This is one rep.

Halb Moon

How to: Begin by laying on your back on a mat. Place your heels on the ground and hold a stability ball between your hands. Reach your arms overhead and lift your biceps toward the ears. Bend at the waist and lower the stability ball towards left side of mat. Reverse the motion and return to the center. This is one repetition.