Exercise balls, also called stability balls, are an exercise tool you can use at a gym or at home. According to Dr. Richard A. DiCenso of ShapeFit.com, when you perform exercises on an exercise ball, you will not only work the muscles targeted by the exercise, but also those that balance and stabilize your body on the ball. There are a variety of these exercises you can choose from to add to your workout routine.
Biceps Curls
Biceps curls strengthen the muscles that flex your arms at the elbow joints and the core muscles that help you balance on the exercise ball. Sit upright on the ball with your feet flat on the ground. Hold dumbbells at your sides with your palms facing forward. While keeping your elbows close to your ribs, repeatedly flex your arms to lift the weights toward your shoulders and lower them back down.
Crunches
Crunches exercise the abdominal muscles that contract to flex your spine forward. Lie with your back on the exercise ball, legs bent to 90 degrees and feet flat on the ground. Place your hands behind your head or across your chest. Repeatedly lift your shoulders forward and upward 6 to 12 inches and return to the starting position.
Dumbbell Press
Like the traditional bench press exercise, dumbbell presses strengthen your chest, shoulders and arms. However, when you perform them on an exercise ball, they also work the core muscles that keep your body stable on top of the ball. Start in the same position as crunches, but hold dumbbells above your chest with your arms extended and palms facing forward. Flex your arms to lower the weights to your chest and then powerfully extend them back to the starting position. Repeat for as many repetitions as you want.
Hamstring Curls
Hamstring curls strengthen the three hamstring muscles on the posterior, or back, side of your upper legs. These muscles function to flex the knee joints. Lie on your back and elevate your legs so your calves and feet rest on top of an exercise ball. Then raise your hips off the ground, creating a straight line between your shoulders and feet. Flex your knees to roll the ball toward your body until the soles of your feet are on top of the ball. Then extend your legs to return to the starting position and repeat for your desired number of repetitions.
Wall Squats
Wall squats exercise the buttocks, hamstrings and quadriceps muscles of your upper legs. With your feet about shoulder width apart, squeeze an exercise ball between your back and a sturdy wall. Flex your hips and knees to lower your body and roll the ball down the wall. When your thighs are parallel to the ground, extend your legs to roll the ball back up to the starting position and repeat.
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