Exercise ball and total workout exercises should focus on all of your major muscle groups. This includes your chest, shoulders, back, triceps, biceps, legs and abs. When doing exercises, you can use the ball by itself, free weights by themselves, the ball in conjunction with free weights or the weight of the body. Being that there are so many exercises from which to choose, this list will narrow it down to several examples.
Chest Press
Chest presses work your pectoralis major and minor, which are your chest muscles. You can use the exercise ball and a set of dumbbells to do these. Lie faceup on the ball with your head and shoulders resting on top, dumbbells held straight above your chest and your palms facing forward. Your hips should be lifted at this point and there should be a straight line from your shoulders to your knees. Slowly lower the weights to your sides by bending your elbows. Once your upper arms parallel the floor, push the weights back up and repeat for 10 to 12 repetitions. When pushing the weights up, do not let them bang into each other.
Shoulder Presses
Shoulder presses, or overhead presses, work your deltoids and trapezius muscles, which are found on the tops and sides of your shoulders. These can be done with dumbbells and a workout chair. Sit on the chair while holding the dumbbells just above your shoulders with your elbows bent and palms facing forward. Slowly push the weights above your head and toward each other, stopping them an inch apart. Slowly lower and repeat 10 to 12 times. You can also do this exercise while sitting on the exercise ball.
Back Extensions
Back extensions work the grouping of muscles that run down your lower back called the erector spinae. These are performed with the ball and the weight of the body. Lie facedown on the ball with your hips near the top and feet placed shoulder-width apart against a wall. After placing your hands on the sides of your head, bend forward over the ball, and lift yourself up by contracting your lower back muscles. Repeat for 10 to 12 repetitions.
Lying Tricep Extensions
The triceps are on the back of the upper arms and they are responsible for extending the lower arm. Tricep extensions can be done on the ball with a set of dumbbells. Lie faceup on the ball in the same position as chest presses with the weights held straight above your chest and your palms facing each other. Keeping your upper arms still, lower the weights down by your ears, push back up and repeat 10 to 12 times.
Barbell Curls
Barbell curls work your biceps, which flex your lower arms. The biceps are found on the front of the upper arms. Stand with your feet shoulder-width apart and hold the bar in front of your thighs with an underhand, shoulder-width grip. Keeping your upper arms tight against your sides, lift the bar up toward your chest and squeeze your biceps forcefully. Slowly lower and repeat for 10 to 12 repetitions.
Ball Squats
Ball squats work your quads, hamstrings and glutes, which are the thigh and butt muscles. These can be done with the ball and a set of dumbbells. Pinch the ball into a wall with your mid-back, step forward slightly and place your feet shoulder-width apart. While holding the dumbbells at your sides, lower yourself down by bending your knees. Once your thighs parallel the floor, stand up and repeat for 10 to 12 repetitions.
Jack-knife
Jack-knifes work your abdominals and they are done from a facedown position. Place your lower shins on the ball and your hands shoulder-width apart on the floor. At this point, your arms should be extended, hips should be lifted and you should have a straight line from your shoulders to your heels. Carefully roll the ball toward your body while pulling your knees into your chest. After squeezing your abs forcefully, extend your legs back out and repeat 15 to 20 times.
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