From strengthening your core to sculpting your butt and thighs, the isolation or stability ball offers a variety of exercises that can be done easily at home. The beauty of the ball is that it allows you to perform abdominal and back exercises without compromising your neck or spine. It also serves as a prop for dumbbell exercises such as pec flys and lying overhead triceps extensions. Change out your office chair for a ball, and you can reap the rewards of working your core while you work.
Seated Ballet Squats
This exercise tones your upper thighs, gluteus and lower legs. Sit up tall on the ball with your legs in a wide stance. Place your feet firmly on the floor turned out away from your hips, as in a ballet plie. Reach both arms overhead, contract your abdominals and buttocks and slowly lift your hips off the ball about 1 inch. Raise and lower for 10 to 20 repetitions. Hold dumbbells on your shoulders to increase the intensity of the squats. Try for two to three sets of 10 to 20 repetitions.
Ball Ab Crunches
Using the ball for your core work enables you to isolate your abdominal wall while creating support for your spine. Sit on the ball and slowly walk your feet out in front of you until the ball fits in the middle of your back. Keep your feet and knees hip-distance apart. Place your hands behind your head without interlacing your fingers. Exhale as you slowly lift your upper body off the ball while you simultaneously contract your ab muscles in toward the spine. Inhale on the return portion of the movement. Perform two to three sets of 15 to 20 repetitions.
Isolation Ball Pec Flys With Dumbbells
This exercise strengthens your chest muscles in addition to toning your abs and back, which are recruited while sustaining bridge position. Position yourself on the ball so that your head and shoulders are resting on the ball and your torso and legs are in bridge position. Place your feet directly under your knees, positioned hip-width apart. Lift your hips up so that your spine, thighs and upper body are in one straight line. Hold a dumbbell in each hand. Extend your arms directly over your chest with your palms facing each other. Inhale as you slowly open your arms out to the side, slightly bending at the elbow. At the peak of the contraction your elbows may make contact with the ball. Exhale as you contract your chest muscles and slowly close the arms back together to the starting position. Perform two to three sets of eight to 10 repetitions.
Lying Ball Bridge Hip Lifts
Bridge lifts performed on a stability ball target your back, buttocks and hamstrings. Lie on your back, with your feet placed on top of the ball a little wider than your hips, knees bent in a 90-degree angle to your thighs. Press your shoulder blades into the ground while keeping your neck in neutral position. Contract your abs and slightly tilt your pelvis. Exhale as you slowly lift your hips off the ground. At the top of the movement, you should be in one straight line from your knees to your shoulders. Squeeze your glutes deeply, and slowly return your hips to the ground. Perform 10 to 20 hip lifts for three to four sets.
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