The word "ball" is a general term used in fitness routines to describe either a medicine ball or a stability ball. These fitness tools can be used independently or in conjunction to do multiple exercises for your body. The difference between the two is that medicine balls are small and compact, and stability balls are large.
Pike-Ups
Pike-ups are exercises that work the core and upper body. Place your hands on the ground under your shoulders, and place your lower shins on top of the ball. Carefully lift your hips up in the air, and roll the ball toward your head. Once your head is between your arms and your body forms an inverted angle, hold for a second. Slowly reverse the movement and repeat.
Weighted Crunches
Weighted crunches are performed with both balls. Lie face-up on the stability ball with your shoulders and head slightly elevated. Extend your arms behind your head, with the medicine ball in your hands. Slowly curl your body up, squeeze your abs forcefully, and slowly lower yourself back down. Repeat for a desired set of reps. When you are lifting yourself, do not let your arms move forward.
Figure 8's
Figure 8's are performed with the medicine ball, and they work the upper body. Stand with your feet shoulder-width apart, and hold the ball above your left shoulder at an angle. In a smooth motion, bring the ball down at an angle to your right, and "draw" a big imaginary figure 8 in the air. After doing a set of reps, change direction and do another set. Keep your back and arms straight throughout the exercise.
Rollovers
Rollovers are done with the medicine ball, and they work your obliques and lower back. Lie on your back with your legs lifted, knees bent 90 degrees and shins parallel to the floor. After pinching the ball between your knees, roll your legs down to the floor on your right side, then down to your left side. Keep moving back and forth in a controlled motion.
Wall Push-Ups
Wall push-ups are done with the stability ball. Hold the ball against a wall at chest height, with your hands shoulder-width apart and your arms completely extended. After walking your feet back 2 to 4 feet, lower your body toward the ball until your chest lightly touches it. Push yourself back up and repeat. Keep your core tight and your back straight throughout the exercise.
Squats
Squats are performed with the stability ball and a wall. Pinch the ball against the wall with your mid-back, step forward slightly, and space your feet shoulder-width apart. After tightening your core, lower your body by bending your knees. Once your thighs are parallel the floor, stand back up and repeat. Keep your hips and shoulders in line with each other.
Side Rotations
Side rotations are done from a face-up position with the stability ball. Lie on the floor with your legs lifted straight above you. Your body should form a 90-degree angle. Carefully pinch the ball between your ankles, and lower the ball to your right side. After going as far as you can, lift the ball, then lower it to your left in the same way. Repeat by going back and forth.
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