Body ball is just another name for a stability or Swiss ball. The Swiss ball is a popular piece of exercise equipment on which you can do exercises for your whole body. Upper body, lower body and core exercises are all possible on the ball. Use of a stability ball challenges your balance and posture while you exercise for added benefit.
Triceps Dips on a Swiss Ball
The triceps dip is an upper body exercise that works the triceps on the back of the upper arm. Using the stability ball as a bench to do the dips on will challenge your core as well as your arms because the ball puts your body in an unstable position. Stand in front of a ball. Place your hands on the top of the ball with your arms straight and your fingers pointing toward your buttocks. Your feet are flat on the floor with your knees bent so your pelvis is about an inch in front of the ball. Then, bend your elbows and lower your hips toward the floor until your upper arms become parallel to the floor. Do not let your shoulders raise toward your ears. Next, extend your elbows to straighten your arms. The triceps extend your elbows.
Ball Seated High Back Row
The seated high back row is performed with a resistance band while you are seated on a ball. Sitting on the ball instead of the floor works your core, and the row motion engages your back, biceps and shoulders. To start the exercise, wrap a band around a stationary object and sit on the ball facing the object. Hold a handle of the band in each hand. Adjust your distance from the object until the band is taut when your arms are held straight in front of you at chest level. Turn your palms to face the floor. Your feet are on the floor with the knees bent. Next, bend your elbows and pull your shoulders back. Keep the elbows lifted to shoulder height. Be careful not to let your head jut forward as you row. Finish a row by straightening your arms forward again.
Hamstring Curls on the Ball with Press
This exercise uses the resistance of the ball to work the muscles on the back of your legs. You also perform a press up with your upper body to work your chest and arm muscles. Lie on your stomach with your legs straight and the ball resting on the back of your knees to begin the exercise. Place your arms bent at your sides with your palms flat on the floor. Bend your knees and squeeze the ball with your legs. Then, press your head and chest off the floor and straighten your arms. Maintain the squeeze on the ball as you do the press up. Slowly lie back down on the floor and bend your arms. Now you can release the ball and lie your legs back down flat. This completes one repetition.
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