Exercise balls and bands are two strength-training tools. An exercise ball, also called a Swiss or stability ball, is used primarily for core training because even sitting on the ball requires your core muscles to work to keep you balanced. Exercise or resistance bands can be used to strength train any of your muscles. Combine the ball and band to target your upper body and core by doing seated exercises on the ball.
Sitting Twist on a Ball
The sitting twist exercise uses an exercise band to work your core muscles. Sitting on an exercise ball while you do the exercise creates a greater challenge for your core. To perform a sitting twist on a ball, wrap the middle of the band around a stationary object like a pole or a weight machine. Sit on the ball facing the band and hold the ends of the band with your arms straight in front of you. Place your feet on the floor with your knees bent and sit up tall. Cross the ends of the band and turn your palms to face each other. Adjust the height of the band so it is in front of your stomach and roll the ball until the band is taut when your arms are straight. Then, twist your shoulders and arms to the right. Be sure to twist from your waist so your lower body is kept still. Twist back to the center and repeat to the right.
Seated High Back Row on a Ball
The seated high back row targets the muscles of your upper back. Your arms and shoulders are also worked by this band exercise. Sitting on a ball engages your core muscles, including your lower back if you sit up straight. To do the seated high back row on a ball, wrap the middle of the band around a stationary object. Sit on the ball facing the object and adjust the height of the band so it level with your chest. Extend your arms parallel to the floor in front of you and hold the ends of the band with your palms facing the floor. Then, bend your elbows and pull your arms back. Keep your elbows raised so they are at chest height and move out to the sides. Pull your shoulders back too so your shoulder blades move closer together. Next, straighten your arms back in front of you.
Resistance Band Chest Fly on a Ball
The chest fly exercise targets the muscles of your chest, which are called your pectorals or pecs. You also use your shoulders in this exercise. You can emphasize your lower pec muscles by holding your arms at stomach level when you begin the exercise. Your middle chest can be emphasized instead by holding your arms at chest level when you begin. The upper pecs are emphasized by holding your arms at head height in the starting position. Whichever area you wish to target, begin by wrapping the band around a stationary object and then sit facing away from the object on the ball. Sit up straight and place your feet on the floor with your knees bent. Hold your arms at your sides with an end of the band in each hand. Turn your palms to face forward and slightly bend in your elbows. Then, pull your arms forward and together. Your palms touch in front of your chest in the center of your body. Open your arms wide again to complete the exercise.
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