Exercise balls are strong plastic balls designed to assist in exercise movements. The ball is often used to support and assist those performing exercises that strengthen the core. Using the exercise ball adds an element of instability, which causes your muscles to work a little harder as a means to further build muscle, according to the American Council on Exercise.
Abdominal Program
If you have 10 minutes, you can use an exercise ball to strengthen your abdominal muscles. Begin with a basic crunch performed while on the exercise ball: start by sitting on the ball, then slowly walk your legs out in front of you to where your lower back is supported by the ball. Lace your fingers behind your head, then lift your head up while tightening your stomach muscles. Repeat 15 to 20 times based on your skill level. Rest, then repeat for two additional sets.
The next exercise works the sides of your abdominals, known as the obliques. Start in the same position as your abdominal crunch, but instead, turn your right elbow toward your left thigh. Repeat by aiming your left elbow for your right thigh. Perform a total of 20 repetitions for three sets.
Leg Exercises
Another exercise ball exercise program involves using the ball to build muscles in the leg. The first exercise is a variation of the basic squat. With your back to a wall, place the exercise ball right above your lower back. Place your feet shoulder-width apart and slightly forward. With your hands at your sides, slowly lower your bottom to the ground, stopping before your knees go over your ankles. Return to your starting position and repeat 12 to 15 times, for three sets.
The second exercise involves lifting the leg from a seated position. Begin by sitting on the ball with your feet flat on the floor and shoulder width apart. Straighten one leg in front of you, and lift your leg up to hip level or slightly higher. Repeat 10 to 12 times with this leg, then repeat with the opposite leg. Perform three sets on each side.
Modified Push-Up
In addition to abs and legs, you can use a stability ball to build muscle in your arms. Perform a modified push-up by beginning in a push-up position with the ball between your feet. One foot at a time, place your feet on the ball. You should feel the need to tighten the abdominals while performing this exercise. Lower your chest to the ground while keeping your buttocks tucked in and back as straight as possible. This may feel especially challenging for you, so aim to perform between six to 10 repetitions on your first try. Repeat for two to three sets.
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