Stability Ball Mobility

Our Fitness Director, Mike Locke demonstrates how to do the Stability Ball exercises at home.

Pelvic Tilts

Sit down on a Stability Ball with your feet flat on the floor about hip-width apart. Head up and shoulders back while maintaining a tall neutral upright posture. Using your “sits bones” pull the ball forward tilting your pelvis backward and then pull the ball backward tilting your pelvis forward. Your knees and upper body should remain still while tilting the pelvis back and forth.

Pelvic Hip Hikes

Sit down on a Stability Ball with your feet flat on the floor about hip-width apart. Head up and shoulders back while maintaining a tall neutral upright posture. Using your “sits bones” pull and shift the ball to the left, hiking it up. Pull and shift the ball to the right, hiking it up. Waggle the hips back and forth left and right while you keep your knees and upper body still.

Pelvic Hip Circles

Sit down on a Stability Ball with your feet flat on the floor about hip-width apart. Head up and shoulders back while maintaining a tall neutral upright posture. Using your “sits bones” pull the ball to the left drawing a circle in a clockwise motion. The knees and upper body should remain still while you circle the hips. Repeat the same motion to the right making circles with hips in a counter-clockwise motion.
Posterior View:


Anterior View:

Hip Bounce

Sit down on a Stability Ball with your feet flat on the floor about hip-width apart. Head up and shoulders back while maintaining a tall neutral upright posture. Feeling your “Sits Bones” on top of the ball begin bouncing up and down through the top of the ball while maintaining an upright posture. Start with little bounces and then progress to larger bounces while maintaining an upright body posture.

Seated March

Sit down on a Stability Ball with your feet flat on the floor about hip-width apart. Head up and shoulders back while maintaining a tall neutral upright posture. Feeling your “Sits Bones” on top of the ball begin lifting your feet and knees up and down in a marching motion. Your arms are bent to 90 degrees and swing at your sides. Maintain your upright posture as you march. As in a normal marching motion the faster you swing the arms the faster your legs will move. Start at a slow to moderate pace and then increase the speed to elevate heart rate. As a variation, you can walk your feet out to the side in a “Frog March” and then work them back into the starting position.

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