Ball workouts work the abs, chest, back, legs and arms. Basically, your whole body gets targeted. Before purchasing a ball, make sure you get the right size. By looking on the side of the box, you can match your height to the recommended ball size. If you are selecting a ball at a gym, use one that causes your thighs to be parallel to the floor when sitting on it with your feet on the floor.
Chest Building Exercises
The chest has a major upper body muscle group known as the pectorals. Exercises like incline push-ups, decline push-ups and chest presses can all be done on the ball. Chest presses require a set of dumbbells and they are performed from an upright position. Lie face-up on the ball with your head and shoulders in contact, knees bent, feet flat on the floor and dumbbells held straight above you. Slowly lower the weights to your sides and push them back up by bending your elbows. When doing these, do not bang the weights into each other, and make sure to keep your core muscles tight.
Triceps and Biceps
The triceps and biceps compose the major muscles on the front and back side of your upper arms. Lying tricep extensions work your triceps with the aid of dumbbells. Lie on the ball in the same position as with chest presses and hold the dumbbells straight above your chest with your palms facing each other. Slowly lower the weights down by your head, push them back up and repeat.
Triceps dips can work the back of your arms with the aid of a weight bench. Standing with your back to the bench, place your hands shoulder-width apart on the edge, prop your heels up on the ball and lower and lift your body by bending your elbows. Feel the triceps working throughout.
Concentration curls work your biceps with one dumbbell and they are done from a seated position on the ball with your legs spread into a wide stance. While holding the dumbbell in your right hand, brace the back of your right arm against the inside of your right thigh, then lift and lower the weight by contracting your biceps. Perform a set of reps and switch arms.
Hyperextensions
Reverse hyperextensions are also commonly referred to as leg lifts. These exercises work the lower erector spinae muscles in the back and you need a weight bench to do them. After placing the ball on the bench, lie across it on your stomach and grab the edges of the bench for support. Lift your legs as high above you as possible by contracting your lower back muscles. Slowly lower your legs in a controlled motion and repeat.
Midsection
The midsection muscles consist of the rectus abdominis and inner and outer obliques. Planks, reverse crunches, elevated crunches, oblique crunches and pikes are exercises that can target these areas. To do a pike exercise, place your toes on the ball and hands shoulder-width apart on the floor. While keeping your arms, legs and back straight, roll the ball toward your face as you raise your hips in the air. When your body forms an inverted angle and your head is between your upper arms, roll the ball back out repeat.
Butt and Thighs
Butt and thigh exercises work the gluteus maximus, hamstrings and quadriceps. Wall ball squats, wall lunges and split lunges can be performed to target these areas. Perform split lunges with one foot on the ball behind your body and your other foot on the floor. Slowly lower and lift yourself up and down by bending your knee.
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