Small exercise balls are more commonly known as medicine balls. Exercise balls typically refer to the "soft" type of medicine ball that has a smooth, malleable skin instead of a hard, textured cover, but either type of medicine ball can be used for small ball exercises. You can work the muscles of your core, upper body and lower body with a medicine ball.
Walking Medicine Ball Lunges with Rotation
The name of this exercise may sound like a mouthful, but it is not as complicated as it sounds. A walking lunge is a lower body exercise that works all your leg muscles to some degree. Your core is also engaged to keep you balanced as you walk between reps and balance in the lunge position. Rotation with the medicine ball specifically targets your obliques for more core work. Begin standing with your feet together and a medicine ball in front of your stomach with your elbows bent. Take a 3- to 4-foot step forward with your right foot. Bend your right knee to 90 degrees as you lift your left heel, and bend your left knee, too. Twist your torso to the right. Next, straighten your legs and push off your left foot to take a big step forward to repeat the lunge and twist on your left side.
Kneel to Push Ups
The kneel to push ups exercise is an upper body toner. The small ball is thrown between push ups to combine a chest pass with a push up. Both exercises work your chest, arms, shoulders and core. The exercise is begun by kneeling on the floor with the small ball held in front of your chest. The arms are bent with the elbows lifted. Then, pass the ball to a partner or at a wall by pushing your arms straight in front of your chest. Drop to the floor with your hands shoulder-width apart and do a push up. You are still on your knees. Perform the push up by bending your elbows and lowering your torso and hips toward the floor with a flat back. Push yourself back up to the beginning kneeling position.
Single Leg V-Ups
The V-up is an advanced core exercise. The single leg variation is easier because you only lift one leg at a time. However, the added weight of the small ball gives your abs more weight to lift, making this a challenging exercise. The single leg V-up is begun by lying on your back with your legs straight. Your arms are overhead and holding the small ball. You then bend your right knee and place your foot on the floor. Lift your torso up until it is about 45 degrees from the floor and bring your arms overhead. Also, raise your left leg straight toward the ceiling. Try to almost touch the ball to your left foot. Lie back down and lower your leg to complete a single leg V-up. Repeat with the right leg.
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