The Thera-Band exercise ball---also known as a balance ball, fitness ball, stability ball, or Swiss ball---is a versatile tool in your workout kit. By creating a dynamic component to whatever exercise you choose, the exercise ball improves balance as well as core and muscular strength. To maximize its benefits, choose the correct size exercise ball based on your height, as recommended by the American College of Sports Medicine.
Balance Exercise
Virtually every exercise you perform with an exercise ball helps you develop better balance. By creating an unstable environment, the ball engages and strengthens your stabilizer muscles. To improve overall balance, practice kneeling on your exercise ball. Begin with the ball in front of your shins and your hands on top of the ball. Slowly press your knees into the ball as you roll forward onto your shins and bring your torso upright. Hold onto a wall for support if necessary. As your balance improves, bring your hands to stillness by your sides, and further challenge yourself by closing your eyes.
Core Exercise
A strong core---the abdominal, back and hip muscles---is the foundation of a fit body. The exercise ball adds intensity to any core workout routine by activating all the core muscles as they stabilize your body. Plank is a basic core exercise well-suited to an exercise ball, according to the Mayo Clinic. Roll forward on top of the ball until your hands reach the floor. Keep your hands shoulder-distance apart as you walk them out until your feet come off the floor with the ball beneath your thighs. Position your hands directly beneath your shoulders, maintaining a straight line from your head to your heels. When you can hold plank for a full minute, intensify the pose by rolling forward until the ball is beneath your shins. To further challenge your core, return to original plank position, press your knees into the exercise ball and, using your abdominal muscles, slowly roll the ball forward with your knees and shins toward your chest. Hold, and then return to starting position.
Strength Exercise
An exercise ball adds depth to body-weight and dumbbell exercises. Practice squats by leaning back on the ball against a wall, with the top of the ball at the small of your back. Place feet hip-distance apart 12 inches in front of your body. Press back into the ball as you retract your shoulder blades and push down through your heels. Slowly lower your body as you roll down the ball until your thighs are parallel to the floor. Hold, and then slowly roll back up. The American Council on Exercise also recommends the dumbbell press performed on an exercise ball. Holding dumbbells, lie with your upper back on the ball and your feet flat on the floor, hips lifted and knees bent to 90 degrees. Hold dumbbells at chest level, and then slowly extend your arms without locking your elbows. Hold the position, and then slowly lower the dumbbells while keeping the rest of your body stabilized.
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