An exercise ball is an effective way to add resistance and balance training to your workout. When choosing an exercise ball for your workout, you should pick one that is firm enough to sit on and large enough to allow you to bend your knees at a right angle with your feet on the floor, according to the Mayo Clinic.
Ball Crunches
Exercise ball crunches give you a more effective workout due to the balance your core muscles need to maintain throughout the workout. Sit on the exercise ball with your feet flat on the floor and your legs bent at a right angle. Cross your arms over your chest and lean back. Concentrate on using your abdominal muscles to lift your upper body up about 6 inches, then lower for one repetition. Repeat the crunch movement for 15 to 20 repetitions. Not only does this exercise work your abdominal muscles, it will also strengthen your core muscles, such as the obliques and lower back muscles, thanks to the instability caused by sitting on the exercise ball.
Reverse Crunch
Another excellent abdominal workout, this exercise also targets the arms and the core as well. Lie face down with your stomach on the ball and your hands and feet on the floor. Use your hands to walk your entire body forward until the ball is touching your thighs. Use your abdominal muscles to roll your lower body up onto the ball so your knees are now resting on top of the ball. Walk your upper body back toward the ball with your arms so that your knees are touching your stomach. Reverse all motions until you are back at the starting position. Repeat this exercise 10 to 15 times before resting.
Squat and Reach
For an exercise that helps tighten your arm muscles as well as the quadriceps and hamstring muscles in your legs, try this maneuver. Stand with the ball in both hands, arms extended straight out in front of you. Now perform a squat by bending the knees and keeping the back straight. Your knees should not extend past your feet. In the squat position, twist your body a full turn to the right while still extending the ball out in front of you. Hold for five seconds, then raise the ball up and hold for another five seconds. Lower your arms back down to the starting position and twist your body around to the left and hold for five seconds, then raise the ball up and hold this final position for another five seconds. Return to the starting position, then repeat the exercise five to 10 times.
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