Boost Balance & Stability With This Total-Body Workout

Hi everyone!

One of the ways I love to keep fitness fun is by mixing up my workouts! I’m always trying new moves and exercises to challenge my body in different ways. Variety not only keeps you from getting bored, but it also helps you continue building strength, balance, and stability as you get fit! I especially love using your own body resistance along with a stability ball and resistance bands because it adds an extra challenge while helping you work on balance and stability, too!

My newest issue of Fit Over 50: The Wellness Reset has 5 great workouts, plus a BONUS workout featuring a stability ball and resistance bands. If you don’t already have the equipment, you can get my Shape, Strengthen & Sculpt exercise plan, which includes a stability ball, resistance bands, and a 200+ page e-book with workouts and fitness insight to help you take your workouts to the next level!

Now, let’s work the whole body and mix up your workout with this full-body stability ball & resistance band workout! Remember, FORM is SO important. Taking your time and doing each movement correctly will help you get the most benefit from the exercise while also helping to prevent injury. 

UPPER BODY: Upper Back Toner

Sit on the stability ball and lean forward about 45 degrees. Secure the resistance band under your feet, crossing it so that you are holding the left end in your right hand and the right end in your left hand. Extend your arms toward the floor with your palms facing in.

Exhale as you raise your arms up and out to the sides until they are level with your shoulders. Inhale as you slowly lower your arms back to the starting position.

Repeat 12 times.

Focus on keeping your back long and your shoulders relaxed as you squeeze through your upper back!

LOWER BODY: Butt & Thigh Toner

Kneel behind the stability ball and place your elbows and forearms on top of the ball. Walk your hands forward slightly so you can comfortably lean into the ball while keeping your spine long. Extend one leg straight back, keeping your hips square toward the floor.

Lift your extended leg up toward the ceiling, squeezing your glutes at the top, then slowly lower it back down without letting your hip rotate. Keep your movement controlled and your core engaged throughout.

Alternate legs for 12 repetitions on each side.

Think about lifting from your glute - not swinging your leg! That little squeeze at the top makes all the difference.

CORE: Lower Back Strengthener

Your core isn’t just your abs - it wraps all the way around your middle and includes your lower-back muscles, too!

Position the stability ball underneath your hips and lower into a plank position, with your hands firmly planted on the floor and your legs extended behind you.

Keeping your hips stable and your core engaged, slowly lift one leg at a time. The key is to lift without straining your lower back. Keep your movement small, controlled, and strong. Hold the leg at the top for a moment while you really squeeze your upper glute, then lower it with control and switch sides.

Because… if you don’t squeeze it, no one else will! 

Keep Mixing It Up!

I love workouts like this because you’re not just focusing on one muscle group—you’re working your upper body, lower body, core, balance, and stability all together! And adding a stability ball and resistance bands gives your body a new challenge while keeping your workout fun.

If you’re ready to add more variety to your routine, check out my Shape, Strengthen & Sculpt Ball + Band Kit, and find these exercises and even more full-body exercises in my newest Fit Over 50: The Wellness Reset issue! Let’s keep moving, keep challenging ourselves, and most importantly, keep having fun getting fit!

Let's live FIT, HAPPY and HEALTHY - together!!
Denise