Discover 5 Fun and Effective Stability Ball Alternatives

Updated 5/25/24

I’m sure that everyone has either tried or at least seen an exercise, aka stability ball, at one time or another.  

I personally am a huge fan of using them in my workouts.

It’s just a large rubber ball but it can be a game-changer when added to your workout routine.  

A stability ball can really push your core to its limits!

To keep the ball steady while working out on it, you have to engage all of your core muscles. This builds a stronger core and improves balance, flexibility, and joint stability. 

Have you considered buying a stability ball for your home gym but feel that storing it will be a pain in the ass?  Or maybe you just don’t want to spend your hard-earned money on another piece of gym equipment. 

I get it!

Are you looking for ways to get the same benefits of a stability ball without the ball itself?

The straight answer is that there is nothing that works exactly as a stability ball.  

However, there are several different stability ball alternatives that you can use if you want to build strength and flexibility and improve your core, balance, and joint stability while exercising. 

I have found 5 different alternatives in my home gym to use in place of a stability ball.

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Why Is A Stability Ball Unique?

The stability ball, also known as an exercise ball, yoga ball, fitness ball, or Swiss ball, is basically just a big rubber ball.

As with any ball, it is going to roll around a lot unless you secure it. 

Because an exercise ball moves so much, you have to keep your core engaged to control it.

Therefore not only will you work the muscle group involved in the exercise but also all of your core muscles.

So, as you can see, an exercise ball can really up your game and become a great addition to any home gym—if you have the room to store it!

The 5 Stability Ball Alternatives

The Ab Roller

The ab roller may be small, but it’s very mighty when used correctly. 

This is a super compact item that you can store anywhere. 

Just like the exercise ball, you have to balance and stabilize the wheel when pushing it out and rolling it back in.

When you use this little gem, you will work all of the muscles in your abs and get a good workout for your entire upper body and glutes. 

In order to push the ab roller out, you have to engage your entire upper body to keep the spine straight.  So no muscle gets ignored. They all have to work together to keep everything stable.

The ab roller will increase your balance, improve your posture, increase your muscle endurance, and really strengthen your abs.    

I have also used my weight bar as an ab roller. 

How To Correctly Use The Ab Roller

•  Get on your hands and knees on the floor.  (I prefer to do this on a padded surface to protect my knees).
• Tighten your abs and tuck in your pelvis.  This will help to stop you from rounding your back when you push out.
• Put both hands on the handles on either side of the wheel. Your back should be rounded while your core and abs are engaged.
• Slowly roll forward with control into a plank position
• Roll out as far as you can with your abs tight and your back flat.
• Then, use your core and back to slowly move you back to the starting position.

Sliders

Sliders are another creative way to step up your balance game and get those rock-hard abs (or maybe just a strong core).

Just like an exercise ball, you have to work a little harder to stabilize your body during the exercise. 

Sliders are also small, inexpensive, and very easy to store. 

You can even take them with you when you travel.

If you don’t have actual sliders, you can use paper plates, a dish towel, frisbees, or even your socks on a slick surface will work in a pinch.

For the sliders to work properly, you have to move them back and forth using your core muscles and lower body. 

Sliders can and will work every muscle in your body. 

They provide more time under tension because you need to move slower to keep you from falling or losing control.   

How To Use the Sliders

•  Find a smooth surface for your sliders.  You want to make sure that whatever you are using for a slider can glide back and forth on the surface. 
• Place either your hands or your feet on the sliders
• Now, you can move in any direction that you choose. 

5 Exercises to Do with Sliders

Mountain climbers

• Start by getting down on the floor on your hands and knees. 
• Place the sliders under your feet.
• Alternate bringing one foot up to your chest and return to the starting position,
• Then, bring the other foot up to your chest.
• Continue 10 times per side.

Plank to Pike

• Begin in a plank position on the floor
• Place the sliders under your feet
• Pull the sliders up together until you are in a pike position with your bottom up in the air.
• Then, return to the plank position.

Body Saw

• Start in a plank position on your elbows/forearms
• Begin moving your body forward until you are over your hands
• Then, return to the plank position

Plank Jacks

• Start in a plank position on your forearms/elbows
• Place sliders under your feet
• Move feet together in and out

Arm Circles

• Begin on your knees on the floor
• Place the sliders under your hands
• Begin circling the sliders around out to the side and back in

TRX Straps  (Total Body Resistance Exercise)

These little bands can pack a huge punch. 

TRX straps are compact and can be pretty reasonably priced.  I think my set was around $50.  

The TRX is a suspension trainer, so it uses your body weight and gravity as resistance. 

Just like when doing stability ball exercises, the TRX works by challenging your body to remain stable. 

It builds balance coordination, strength, flexibility, core and joint stability. 

With the TRX, your center of gravity is out of balance throughout the exercise.  So, you have to use your abdominal muscles, back, glutes, hips, and shoulders. 

There are several great exercises that you can do with a TRX strap.

Here are 5 Examples Of Exercises

Elevated push-ups

• Start on your hands and knees
• Place your feet into the rings of the band. 
• Make sure that you are not dropping your core – this can cause lower back pain.  Stay in a straight line from head to toe.  
• Begin doing push-ups.  You will feel this one!

Side Plank With Reach

•  Start on your left side
• Raise up on your forearm with the right hand up in the air
• Place your feet in the rings
• Bring your right arm down in front of you and then take it under your left arm, that is on the ground.
• Then, return to the starting position

This will feel the closest to doing a stability ball plank.  

Pike Press

• Start by lying on the floor on your belly
• Come up onto your hands
• Place your feet in the rings
• Bring your feet towards your arms to pike position
• Then, return to the starting position

Oblique Crunch

• Begin on your tummy and forearms
• Place your feet in the rings
• Bring your feet up towards your body to the side
• Then, repeat switching sides.

Mountain Climbers

• Begin on your tummy and forearms
• Place the feet in the rings of the strap
• Begin by bringing one foot up to your chest
• Return to starting position
• Then, bring the other foot up to the chest.

Bosu Ball

A bosu ball is flat on one side and domed on the other, so it looks like half of a stability ball.

You just stand on the bosu ball and begin balancing. 

Like a stability ball, you have to work against instability to keep your balance on the ball. 

It will help to build your core strength as well as balance coordination, flexibility, and joint stability. 

4 things to Do on a Bosu Ball

Standing on One Leg

• Stand on a bosu ball with your right leg at the center of the ball.  
• Steady yourself and make sure that you are standing up straight and using proper posture. Otherwise, it will be hard to balance.
• Begin moving the left leg up so that you are just standing on the leg in the center.  

Bridges

• Lie on your back on the floor.
• Place your feet on the Bosu ball.
• Slowly lift your butt up while stabilizing on the ball
• Hold for a few seconds and then return to the starting position

Push-Up

• Lie on your tummy with your hands on the bosu ball
• Then push up. 
• Return to the starting position and repeat.

If this is too much for your fitness level, lower down to your elbows and hold a plank.

As you progress, start doing side planks.

Play Catch or Medicine Ball Slams

• Begin on the ball with your feet in the center.
• Throw a ball at the wall or a medicine ball at a wall above your head or to the ground.
• Then, catch it when it comes back.

If this is too much at first, you can stand with one leg on the ball and one on the ground. Just make sure to place most of your weight on the foot on the ball.  

You can also up your game on a bosu ball by adding resistance bands to your workout.  

Exercise Bench, Step-Up Box or Chair

This option is not quite the same as the other 4. 

You can do several of the same exercises on an exercise bench or step-up box but you will not have to work as hard on balancing like you would on the other 4 options.

However, it is a stable surface for exercises like elevated push-ups, Bulgarian split squats, or hamstring curls. While it doesn’t challenge your balance like a stability ball, it can help you keep proper form during strength exercises and can be included in HIIT (High-Intensity Interval Training) or cardio workouts.

If this is your only option, then you can for sure make it work.

If you’re using a coffee table or chair, just be sure that it’s not an unstable surface that will roll around on you.  I would avoid something like a desk chair with wheels.  

4 Exercises To Do On The Box Or Bench

Hamstring Curl

• Lay on the ground with your feet on the bench or box
• Raise your butt up off the ground as you push down with your feet so that only your shoulder blades and head are on the floor.  
• Hold for a few seconds, and then release
• To make this a little more challenging, do one leg at a time or throw a resistance band above your knees.  You will definitely feel it in your hamstring muscles.  

Elevated Push Ups

• Place your hands on the ground and your feet on the bench or box
• Be sure that you are in a straight line from your head to your feet.  (Don’t let your core drop down; this can cause you to have lower back pain.)
• Begin doing push-ups
• Again, you have the option of raising one leg as you go down to the ground.  

Bulgarian Split Squats

• Stand with the back of your legs facing the bench or box
• Take your right foot and put it on the bench or box behind you. Since this is a unilateral move it will work your balance and core muscles more.  
• Place the left foot slightly away from the bench
• Lower your body to a single-leg squat
• Stand back up and then repeat.
• After completing 10-12 reps, switch feet.

Suitcases

• Sit on a bench or box
• Bring your feet up off the ground
• Tuck into your chest
• Lean back as you straighten your legs.
• Bring your legs and arms back into a tucked position and repeat

Working Without a Stability Ball

Not having a stability ball doesn’t have to limit the different exercises that you can do to improve your strength, flexibility, and balance. 

With alternatives like ab rollers, TRX bands, sliders, and a BOSU ball, you can still target similar muscle groups and get comparable fitness benefits. 

Adding resistance bands and medicine balls for added weight resistance can only up your game.  

By including different alternatives into your workout routine, you can keep going with your fitness goals and continue to progress, regardless of the equipment you have on hand.

It does not matter which option you try. It’s your workout and your goals, so do what works best for you.