Exercise Ball Exercise

Exercise balls are inflatable balls that are used to create instability, and therefore a greater level of difficulty and more core muscle involvement. Because of its versatility, the exercise ball is often used in home gyms, fitness centers, and physical therapy and rehabilitation facilities, just to name a few. To make sure the ball is properly inflated, your knees should be at a 90-degree angle with your feet flat on the floor when you are sitting on the top of the ball.

Lying Ball Inner Squeezes

The lying ball inner squeezes train the inner thighs, or hip adductors. Lying face up on the floor or mat, raise your legs to form 90-degree angles in your knees and hips and place the middle of the stability ball between your knees. Breathing out, squeeze the ball by bringing your knees closer to one another. Breathing in, bring your knees back to the starting position without letting the ball fall from your legs.

Push-Ups with Feet on Ball

The push-ups with your feet on the ball primarily train the chest, shoulders, triceps and core muscles. Kneeling on the floor with the ball in front of you, slowly roll over the ball and place your hands on the floor in front of you. Walking out on your hands, roll the ball along your body until your feet are touching the ball; extend your arms to full extension with your hands positioned about 12 to 16 inches apart, and raise your hips up to form a straight line between your heels, knees, hips and shoulders. Breathing in, slowly bend your elbows until your chest touches the floor while your feet are balancing on top of the ball. Breathing out, push off the floor until your elbows are fully extended.

Ball Dumbbell Bent-Over Row

The ball dumbbell bent-over row primarily trains the upper back and biceps muscles. Sitting on top of a stability ball, lean forward to create a 45-degree angle, grasp a dumbbell in each hand, and allow your arms to hang straight down towards the floor. Throughout the entire movement, keep the shoulders back and chest out. Breathing out, slowly pull the dumbbells up until they reach the sides of the lower chest. Breathing in, slowly allow the dumbbells to lower until your elbows are fully extended.