A physio ball goes by other names, such as exercise ball, stability ball, fitness ball and balance ball. You inflate this fitness tool to a diameter that ranges from 55 to 75cm, in 10cm increments. You can use the ball to do a number of exercises. Because your body is off balance, you are forced to contract your core muscles. This amplifies the effect of your workout. The right size ball for you is one where your thighs are parallel to the floor when you are seated on top of it.
Push-Ups
Push-ups target the upper chest muscles, shoulders and triceps. Execute this exercise with your lower shins on top of the ball. Place your hands on the floor, slightly wider apart than the width of your shoulders. Push yourself up and lift your hips to form a straight line from your shoulders to your heels. Lower yourself down and stop when your chest is within a fist-width of the floor. Push back up and repeat. To increase the challenge with this exercise, place your toes on top of the ball. To make the exercise easier, place your knees on the ball.
Bridges
Ball bridges work your core and glutes at the same time. Sit on the ball with your feet flat on the floor and hip-width apart. Walk your feet forward and roll your body down the ball. Stop when your shoulders and the back of your head are comfortably resting on the ball. Your thighs should be parallel to the ground and your knees should be bent at 90 degrees. Lift your hips up in the air as high as possible and squeeze your glutes forcefully. Lower your hips down toward the floor and lift them back up. Alternate raising and lowering your hips for a set of reps.
Crunch
Crunches are basic ab exercises you can do with the physio ball. Lie face-up on the ball with your shoulders and head slightly elevated. Place your hands on the sides of your head and curl your body up and forward. Squeeze your abs forcefully, lower yourself back down and repeat.
Planks
Planks are isometric exercises where there is no lengthening or shortening of muscles. Place your hands on the ball, shoulder-width apart and walk your feet behind your body. Curl your toes under your feet and place them hip-width apart. Push yourself off the ball form a straight line from your shoulders to your heels. Your arms should be extended at this point. Hold for 30 to 45 seconds.
Squats
Squats on a physio ball take pressure off of your lower spine, unlike conventional squats. Place the ball against a wall and hold it there with your mid back. Step forward and space your feet shoulder-width apart. Keep your back straight, core tight and gaze fixed forward as you lower your hips toward the floor. Stop when your knees form a 90-degree angle. Stand back up and repeat.
Reverse Hyper Extensions
Reverse hyper extensions work your lower back muscles and they are performed with a workout bench. Place the ball on the bench and lie across the ball on your stomach. Reach down and grab the edges of the bench for stability and raise your legs up in the air behind you. Stop when your legs are slightly higher than parallel to the floor. Hold for a second, lower your legs back down and repeat.
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