If your life is too hectic to follow a daily exercise regimen, you need not look any further than an exercise ball. This versatile tool can not only fit easily in the corner of a room, but it can also be used while watching TV. Even if you are interested in the program you are watching, make sure to pay attention to your form when exercising.
Planks
Planks work your abs and lower back which are collectively known as your core muscles. These exercises are performed with no continuous body movement. That's what makes them good to do while in front of the tube. Face the TV, place your forearms shoulder-width apart on the ball and place your toes together behind your body. Steadily raise your hips up to form a straight line from your shoulders to your heels and hold this position. Challenge yourself by holding for the whole duration of a commercial break. To increase the intensity of the plank, place your hands on the ball. To target your obliques, angle your body sideways to the TV, place one forearm on the ball perpendicular to your body and hold. Place your feet in a staggered position or stack them on top of each other.
Chest Exercises
You have three exercise options when it comes to working your chest muscles---incline push-ups, knee incline push-ups and bear hugs. The important thing with all three is that the ball is between you and the television. With incline push-ups, place your hands shoulder-width apart on the ball, toes together behind you and push yourself up until your arms are extended and back is straight. Lower and lift your chest to and from the ball in a steady motion. Perform knee push-ups on your knees and do bear hugs by wrapping your arms around the center of the ball and squeezing it into your body.
Side Crunches
Side crunches work your oblique muscles. To do these, place your left hip on the ball with the TV in front of you and brace your feet into a wall or hook them under a chair. With your hands on the sides of your head, lower yourself over the ball laterally and lift yourself back up. Perform a set of reps and switch sides.
Overhead Squat
The overhead squat requires a high ceiling and it works your glutes, thighs and hamstrings. Face the TV while holding the ball straight above your head with your feet slightly wider than shoulder-width apart. Slowly lower your body by bending your knees. Once your thighs parallel the floor, stand up and repeat.
Side Ball Lift
A side ball lift works your core and butt muscles. Lie on your left side with the TV in front of you, the ball pinched between your lower legs and your left forearm placed on the floor perpendicular to your body. Steadily lift the ball in the air as high as possible, lower it back down and repeat.
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