Fitball Mini Exercises

The FitBall Mini is mainly used for Pilates, yoga and resistance training. The ball inflates to 9 inches but can be deflated slightly and used as a prop for the feet or head. FitBall Mini often is used to add variety to workouts and can be used in both upper and lower body exercises, advises manufacturer Ball Dynamics.

Triceps Exercise

Hold a FitBall Mini between both of your hands. Stand an arm's length away from a wall. You will be facing it. Keep your hands on the ball as you place it against the wall. Do a push up against the wall by leaning into the ball with your body weight, then pushing back to the start position. This exercise works your triceps muscles. Perform 10 to 12 repetitions, recommends Ball Dynamics.

Overhead Arms

Use the FitBall Mini during double overhead arm exercises. Hold a ball in both hands, lie on the floor, bend your knees and plant your feet on the ground. Extend your arms straight over your head, and make sure your back doesn't arch and your ribs do not lift. Bring your arms toward the ceiling as you breathe in. Imagine you have oranges under your armpits that you are squashing, advises Allan Menezes in "The Complete Guide to Joseph H. Pilates' Techniques of Physical Conditioning." Repeat this move without stopping until you fatigue. Continue this motion nonstop until you tire.

Inner Thighs

Work your inner thigh with a seated adductor. Place the ball between your thighs and sit in a chair. Tighten your inner thigh muscles and squeeze your legs against the FitBall Mini. Release and repeat. Do 10 to 12 repetitions, recommends Ball Dynamics.

Abs

Work your abs with the FitBall Mini. Lie on the floor, bend your knees and raise your feet from the floor. Put the ball between your calves and squeeze with your legs to keep it in place. Exhale and straighten your legs until they almost touch the ground. Return to the start position, advises Ball Dynamics. Perform 10 to 12 times.