Ball Exercises For Seniors

Seniors who participate in strength-training programs improve muscle mass and muscle function even at 90 years old, according to the National Strength and Conditioning Association. Strength training helps improve balance and the ability to participate in daily activities. An appropriate exercise routine targets the muscles of the entire body. A challenging workout for seniors is easily performed while seated, standing or while utilizing an exercise ball.

Stability Ball Squat

Stand about 3 feet from an unobstructed wall. Place the stability ball between your lower back and the wall. Let your arms hang loosely at your sides. Place your feet shoulder-width apart and slightly forward. Slowly bend your knees and lower your body toward the floor. The goal is to bend the knees to 90 degrees, but only bend your knees within a pain-free range of motion. Straighten out the legs and return to the starting position. Repeat this bending and straightening of the legs for 12 to 15 repetitions. This exercise strengthens all the muscles of the lower body and improves balance.

Walk Outs

Sit on an exercise ball with your feet hip-distance apart. Place your hands on both sides of the exercise ball or cross your hands over your chest. Inhale and pull your abdomen toward your spine. Walk your feet forward and roll back until the lower portion of your back is resting on the ball. Maintain the contraction in your abdominal muscles and walk your feet in toward the ball to sit back up. Repeat this walk in, walk out motion for 12 repetitions. This exercise strengthens the abdominal muscles and improves balance.

Hip Circles

Have a seat on an exercise ball. Place your feet hip-distance apart. Move your hips slowly forward and backward 10 to 12 times. Then move your hips from side to side 10 to 12 times. Form a circle with your hips in one direction two times, then switch directions and perform two hip circles in the opposite direction. This exercise strengthens the muscles of the hips.

Single Leg Balance

Place the exercise ball up against the wall. Sit on the exercise ball with your torso erect and feet hip-distance apart. Lift your arms out to the side at shoulder height. Extend the right leg out in front of you with the heel resting on the floor. With the leg and arms extended, lift the right foot off the floor, holding this position for 10 to 15 seconds. Relax, lowering the arms and the leg, and rest for 30 seconds. Repeat the movement on the other side. This exercise improves balance and coordination.