Exercise balls provide an excellent way to increase strength, flexibility and proprioception (balance) without the expense of gyms or home weight systems. Beginning exercises are easy to do and allow for simple progression as you are able. Creativity of the user is the only limit when it comes to working out with an exercise ball.
Strength Training
All movement begins with the core, or trunk, of the body. It is imperative that these muscles are strong enough to allow for full functional activity while avoiding injury. The basic abdominal curl requires lying with the ball centered in your low back, and tightening the stomach while curling forward. The superman is an excellent total core exercise. Begin lying on your stomach on the ball. While maintaining your balance, raise the opposite arm and leg, repeating on the other side. Back extensions work the lower back and begin from this same starting position. Clasp your hands behind your head; arch your back, lifting your chest away from the ball.
Flexibility Training
The American Council on Exercise credits the exercise ball as beneficial to flexibility training. Using the ball as your support, do stretches by allowing your body to follow its curve. Lying on your stomach with your arms and legs stretching toward the floor can stretch your back. Lying on your back with your feet on the floor and your arms stretched overhead, again reaching toward the floor will stretch your anterior muscles (chest, stomach and fronts of hips). Stretch your sides in this same manner, lying on one side at a time.
Balance Training
You can increase balance by incorporating specific balance exercises to your program. Sitting on the ball and lifting one knee toward the ceiling creates unsteadiness. Working to maintain your position enhances your balance and proprioception, which is where your body is in space. Sitting on the ball and bouncing will trigger your balance, too. The basic flexibility and strength exercises have a component of balance training as well.
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