How To Chabu
THE CHABU DOES EVERYTHING A TRADITIONAL STABILITY BALL DOES, PLUS MUCH MORE.
Build Strength, One Movement at a Time
beginner
Dead Bug with Tubing
- Lie on your back with legs in a tabletop Lie on your back with legs in a tabletop position (knees bent at 90°).
- Place the Channel Ball between your hands and knees.
- Hold one handle in one hand and attach the ankle strap to the opposite foot.
- Extend the opposite arm and leg at the same time.
- Keep the ball stable with your other hand and knee.
- Return to center and switch sides.
beginner
Ab Crunch with Tubing Resistance
- Sit on the Channel Ball holding the handles.
- Lean back slightly and engage your core.
- Perform a cross-body crunch with a controlled punching motion across your chest.
- Twist through your torso to activate your obliques.
- Return to center and repeat on the other side.
beginner
Stretch: Lower Body Rotation
- Lie on your back, in a tabletop position, with feet in ankle straps and the ball under your calves.
- Extend arms out, palms up.
- Keep shoulders down and core engaged.
- Rotate legs side to side with control.
- Return to center and alternate.
intermediate
Bird Dog with Channel Ball + Straps
- Position your torso over the Channel Ball with hands on the floor in a high plank.
- Secure one foot in an ankle strap and hold the band in the opposite hand.
- Engage your core and keep hips square.
- Extend the opposite arm and leg.
- Return to center and switch sides.
intermediate
Pilates Scissors with Channel Ball + Tubing
- Lie on your back with ankle straps secured.
- Hold the Channel Ball above your chest.
- Lift your head and shoulders.
- Lower one leg toward the floor while keeping the other lifted.
- Use the channel to grip and stabilize the ball.
- Alternate legs and repeat.
beginner
Prone Reverse Leg Raise
- Start in a high plank with the Channel Ball under your torso.
- Secure ankle straps to both ankles.
- Engage your core and keep hips level.
- Lift one leg with control, squeezing the glutes.
- Lower it back down and switch sides.
beginner
Channel Ball Squat with Chest Fly
- Place the Channel Ball at the center of your back and lean against a wall.
- Hold the handles with arms open.
- Lower into a squat as your arms come together.
- Stand up as you open your arms wide (chest fly).
- Repeat with control.
beginner
Isometric Wall Sit with Cross Body Chop
- Hold a wall sit with the Channel Ball supporting your back.
- Hold the handle with both hands.
- Engage your core and keep hips stable.
- Rotate and pull diagonally across your body.
- Return to center and repeat on the other side.
intermediate
Standing Single Leg Balance with Chest Press (glutes + stabilizers)
- Place the Channel Ball against your back at the wall.
- Hold the handles with arms at 90°.
- Lift one leg and find your balance.
- Press your arms forward, then open back with control.
advanced
Standing Step-Up with Biceps Curl
- Stand with one foot on the Channel Ball and the other on the floor.
- Hold the handles and engage your core.
- Press through the standing leg while performing a biceps curl.
- Lower with control.
- Repeat, then switch sides.
intermediate
Channel Ball Squat with Chest Fly
- Place the Channel Ball at the center of your back and lean against a wall.
- Hold the handles with arms open.
- Lower into a squat as your arms come together.
- Stand up as you open your arms wide (chest fly).
- Repeat with control.
advanced
Side Straight Arm Raise (Kneeling on Channel Ball)
- Kneel on the Channel Ball with toes grounded (or lifted for more challenge).
- Hold the resistance bands.
- Maintain steady balance and engage your core.
- Raise one or both arms out to the side.
- Lower with control and repeat.
intermediate
Side Shoulder Raise (Palms Forward Modification)
- Hold the bands upright with palms facing forward.
- Keep your chest open and shoulders aligned.
- Raise your arms out to the side.
- Lower with control and repeat.
intermediate
Supine Chest Press on Channel Ball
- Lie back with your upper body on the Channel Ball and hips lifted.
- Hold the handles at your chest.
- Press the handles straight up.
- Lower with control.
- Keep your core engaged and hips stable.
intermediate
Biceps Curls (Kneeling on Channel Ball)
- Kneel on the Channel Ball with toes lightly on the floor (or lifted for deeper balance training).
- Sit tall with an upright torso.
- Hold the handles with palms facing forward.
- Curl the handles toward your shoulders.
- Lower with control and repeat.
advanced
Standing Single Leg Balance with Chest Press
- Place the Channel Ball against your back at the wall.
- Hold the handles with arms at 90°.
- Lift one leg and find your balance.
- Press your arms forward, then open back with control.
advanced
Kneeling Shoulder Series on Channel Ball
- Kneel on the Channel Ball with toes grounded (or lifted for balance).
- Hold the resistance bands and engage your core.
- Maintain steady balance.
- Perform controlled upper body movements (raises, presses, lateral extensions).
- Continue with control throughout.
advanced
Standing Step-Up with Biceps Curl
- Stand with one foot on the Channel Ball and the other on the floor.
- Hold the handles and engage your core.
- Press through the standing leg while performing a biceps curl.
- Lower with control.
- Repeat, then switch sides.
beginner
Seated Channel Ball Stability (One Leg)
- Sit upright on the Channel Ball holding the handles with palms facing up.
- Engage your core and keep your posture tall.
- Lift one foot off the ground while maintaining balance.
- Keep your hips steady, then lower your foot.
- Switch sides and repeat.
intermediate
Isometric Wall Sit with Cross Body Chop
- Hold a wall sit with the Channel Ball supporting your back.
- Hold the handle with both hands.
- Engage your core and keep hips stable.
- Rotate and pull diagonally across your body.
- Return to center and repeat on the other side.
intermediate
Bird Dog with Channel Ball + Straps
- Position your torso over the Channel Ball with hands on the floor in a high plank.
- Secure one foot in an ankle strap and hold the band in the opposite hand.
- Engage your core and keep hips square.
- Extend the opposite arm and leg.
- Return to center and switch sides.
advanced
Standing Single Leg Balance with Chest Press
- Place the Channel Ball against your back at the wall.
- Hold the handles with arms at 90°.
- Lift one leg and find your balance.
- Press your arms forward, then open back with control.
advanced
Standing Step-Up with Biceps Curl
- Stand with one foot on the Channel Ball and the other on the floor.
- Hold the handles and engage your core.
- Press through the standing leg while performing a biceps curl.
- Lower with control.
- Repeat, then switch sides.
advanced
Kneeling Shoulder Series on Channel Ball
- Kneel on the Channel Ball with toes grounded (or lifted for balance).
- Hold the resistance bands and engage your core.
- Maintain steady balance.
- Perform controlled upper body movements (raises, presses, lateral extensions).
- Continue with control throughout.
VERSES A TRADITIONAL STABILITY BALL, THE CHABU 
SUPPORTS HIGHER-LEVEL FUNCTIONAL STRENGTH AND STABILITY WORK.
SUPPORTS HIGHER-LEVEL FUNCTIONAL STRENGTH AND STABILITY WORK.
Find your channel
See how you can move with Chabu based on your fitness experience...
Beginner Movements
Intermediate Movements
Advanced Movements
BREAKING DOWN THE CHANNEL BALL
The X on the Original Channel Ball marks the spot for exact center position on the ball.
Talk about a product
INTERCHANGEABLE RESISTANCE BANDS
The included resistance bands provide progressive training options for a wide range of fitness levels and movement goals. Featuring both 10 lb and 20 lb resistances, the bands can be used individually or connected together to accommodate taller users, longer ranges of motion, and evolving strength needs. Integrated through Chabu’s center channel system, they deliver consistent resistance throughout both the lifting and return phases of movement for more effective, balanced training.
ADJUSTABLE ANKLE STRAPS
Comfortable, secure, and easy to adjust, the included ankle straps allow you to bring lower-body resistance training into your Chabu routine. From glute activation and hip strengthening to balance and mobility work, they create a stable connection that moves naturally with your body.
Stability Anchor Point
Designed to integrate seamlessly with Chabu’s patented center channel, the exterior channel's texture creates a secure connection between the ball and your resistance system. By keeping resistance aligned with your movement, it helps promote smoother, more controlled exercises while supporting proper positioning throughout every rep.
