Home gym equipment comes in various forms, such as dumbbells, barbells, benches, cable machines and toning bars. If you have limited space and you still want to get a full body workout, a fitness ball is good option. This tool is inflated with air, and it can easily be stored in the corner of a room. According to MayoClinic.com, choose a fitness ball that allows your knees to be at a right angle when you sit on the ball with your feet on the floor.
Upper Body
The ball push-up works multiple upper body muscles, and it can be done two different ways. The pectorals, deltoids and triceps all get recruited. To do push-ups, place your shins on the ball, hands on the floor slightly wider than shoulder-width apart and push yourself up. Slowly lower your chest to the floor and repeat. For an easier variation, place your hands on the ball. To increase the challenge, place your toes on the ball, lift your hips high in the air and perform press-ups with your body at an inverted angle. This exercise places more emphasis on your shoulders. With every push-up variation, maintain a straight back and tight core.
Back
You have multiple back exercises to choose from with a fitness ball. The shoulder bridge is performed from a faceup position with your heels on the ball. Keeping your arms at your sides, raise and lower your hips by contracting your lower back muscles. This exercise also targets your glutes and hamstrings.
Back and reverse hyperextensions work your lower back. To do regular back extensions, lie across the ball with your hips near the top, hands on the sides of your head and feet pinned against a wall. Alternate lowering and lifting your torso by contracting your lower back muscles.
Reverse hyperextensions are done by leaning over the ball and placing your hands on the floor. From this position, raise and lower your legs in the air by contracting your lower back muscles.
Squats and Lunges
Squats and lunges work the major muscles in your legs, and they are both done with the ball pinched against a wall at midback height. Standing with your body at a slight angle and your feet shoulder-width apart, lower and lift your body by bending your knees. When you go down, stop when your thighs parallel the floor. Lunges are done the same way as squats, except your legs are in a split stance.
Ab Exercises
Abdominal exercises are plentiful with a fitness ball. All areas of your stomach can be worked with exercises like crunches, sit-ups, side crunches, long lever crunches, planks and knee tucks. A knee tuck exercise works your upper and lower abs simultaneously, and it is done from a facedown position with your hands shoulder-width apart on the floor, legs and back straight and shins on the ball. Roll the ball toward your head and pull your knees into your chest. Slowly extend your legs back out and repeat.
Isometric Exercises
Isometric ball exercises work your muscles by way of a forceful squeeze and hold. Chest squeezes, for example, work your pectorals. Sit in a chair or stand with your feet shoulder-width apart and the ball held in front of your chest with your arms wrapped around it. In a steady motion, hug the ball into your chest as hard as you can and hold for several seconds.
Inner thigh squeezes can be done to work your adductor muscles. Lie on your back with your legs lifted, knees bent and ball positioned between your thighs. Steadily apply inward pressure and hold the position.
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