When it comes to building muscle, barbells, dumbbells and weight machines are often used for external resistance. If these tools aren't for you, you can take another approach that involves body weight and functional training equipment such as medicine balls and stability balls. When doing these types of exercises, you are forced to contract your core, so your stomach muscles are always being worked.
Ball Push-ups
Push-ups work your pecs and they are body weight exercises that can be done on the stability ball to increase muscle recruitment. Place your lower shins hip-width apart on the ball and place your hands slightly wider than shoulder-width apart on the floor. In a steady motion, push yourself up, raise your hips and tighten your core to get your back straight. Slowly lower yourself down by bending your elbows. Once your chest is within a fist-width of the floor, push back up and repeat. For an easier version, do these with your hands shoulder-width apart on the ball and your toes on the floor.
Dips
Dips target your triceps, which are found on the backs of your upper arms. Stand with your back to a weight bench and a stability ball in front of you. Slowly bend down and place your hands shoulder-width apart on the bench and place your heels up on the ball. Your arms should be fully extended at this point and your butt should be right in front of the bench. Slowly lower your body by bending your elbows. Once your upper arms parallel the floor, push up and repeat for 10 to 12 repetitions.
Pull-ups
Pull-ups work your back and biceps and you need a pull-up bar to do them. Grab the bar with an overhand, wide grip and let your legs hang straight down. In a steady motion, pull yourself up until your chest reaches the bar. Slowly lower and repeat for 10 to 12 repetitions.
Slams
Slams work your core and shoulders and they are done with the medicine ball. Stand with your feet shoulder-width apart and the ball held straight above your head with your arms fully extended. After coming up on your tip toes, swing your arms down as you forcefully throw the ball into the ground in front of your body. Quickly pick it up off the bounce and repeat 10 to 12 times.
Russian Twists
Russian twists are performed with a stability ball and medicine ball. Sit on the stability ball while holding the medicine ball straight in front of your chest with your arms extended. Keeping your lower body still, rotate your torso side to side as far as possible each direction. Continue for 15 to 20 repetitions. For an easier version, do the exercise without a medicine ball.
Weighted Crunches
Weighted crunches work your abs and they are done with both balls. Lie face-up on the stability ball while holding the medicine ball at an upward angle behind your head with your arms fully extended. Your head and shoulders should be slightly elevated at this point. In a steady motion, move your upper body forward and squeeze your abs forcefully. Slowly lower and repeat for 15 to 20 repetitions.
Wall Squats
Wall squats work your leg muscles and they are done with the stability ball. Pinch the ball into the wall with your mid back, step forward slightly and space your feet shoulder-width apart. Slowly lower yourself down by bending your knees. Once your thighs parallel the floor, stand up and repeat for 10 to 12 repetitions. To add resistance and work more of your core muscles, hold the medicine ball straight in front of your chest.
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