When it comes to exercise, you have two basic types--high impact and low impact. As the name implies, high impact exercises are done in a way that places stress on your joints. Jumping rope, running and jump squats are examples of these. Low impact exercises on the other hand, do not threaten your joints with excess impact. In using the body ball, you can do multiple exercises with the weight of your body or added external resistance.
Squats
Squats are low impact leg exercises that are performed with a wall. Pinch the ball against the wall with your mid back and walk your feet forward slightly. After placing your feet shoulder-width apart, lower your body by bending your knees. Once your thighs parallel the floor, stand up and repeat 10 to 12 times. You can increase the resistance by holding dumbbells in your hands. Being that your feet are stationary on the floor, it is still a low impact exercise.
Push-ups
Push-ups work your chest and triceps. Lie face-down on the ball with your hands and feet on the floor. Carefully walk your hands forward and roll your body across the ball until your shins are resting on top. Your hands should be slightly wider than shoulder-width apart, your arms should be extended and your back should be perfectly straight at this point. Keeping your back straight, lower yourself down by bending your elbows. Once your chest is within a fist-width of the floor, push back up and repeat for 10 to 12 reps.
Hamstring Curls
Hamstring curls work the backs of your thighs and butt. Lie face-up on the floor with your lower back legs on top of the ball. In a steady motion, press into the ball to lift your hips and roll it in towards your body by contracting your hamstrings. Once your heels are close to your butt, push down a little bit more to raise your hips slightly higher and do one last squeeze. Slowly extend the ball back out and repeat for 10 to 12 reps.
Rollouts
Rollouts work your serratus muscles which are found on the sides of your ribcage, your abs and your lats which are found on your upper back. Kneel on the floor with the ball in front of you. Your body should be straight from your knees to your shoulders at this point. After placing your hands or fists shoulder-width apart on the ball, roll forward and drop your hips toward the floor. As you do this, let your forearms ride across the top of the ball. Once you feel a strong contraction in your back and abs, reverse the motion and repeat for 12 to 15 reps.
Abdominal Pull-ins
Abdominal pull-ins work your upper and lower abs. Place your lower shins on the ball and place your hands shoulder-width apart on the floor. You should be in a push-up position at this point. Carefully roll the ball towards your head as you pull your knees into your chest. After holding for a second, extend your legs back out and repeat for 12 to 15 reps.
Back Extension with Twist
The back extension with twist works your lower back muscles and obliques. Lie face-down on the ball with your hips just below the highest point. After bracing your feet against a wall for support, place your hands on the sides of your head and bend forward towards the ground. Carefully lift yourself back up by engaging your lower back muscles and twist to your left side. Slowly lower and come back up, twisting to your right side. Continue to alternate back and forth until you've done 12 to 15 reps on each side.
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