The stability ball can be used for various exercises that will tone your muscles. It's ideal for beginners because it offers modifications to exercises that are normally too difficult. To get started, several exercises will give you a full-body workout with the help of the stability ball.
Push-Ups
Push-ups will tone your shoulders, arms and chest. Stability ball push-ups are suitable for beginners because they are easier then a standard push-up on the toes. Kneel down behind the ball and lie your abdomen on the ball. Walk your hands forward on the ball until your thighs are on the ball. Bend your elbows and lower your upper body to the floor. Push up so your elbows are straight but not locked and keep your head in line with your spine with your abs engaged, says Fitness magazine. Repeat for five to 15 repetitions.
Wall Squats
This exercise will tone your thighs and buns. Find a wide area on any wall and place the ball between the wall and the curve of your lower back. Your feet should be positioned 6 feet to 12 feet out in front of your body, feet hip-width apart and facing forward or turned out slightly, says AceFitness.com. Keep your hips square as your bend your knees and lower yourself down 5 to 10 inches. Hold this position for three seconds and then return to the starting position. Repeat for five to 10 repetitions.
Stability Ball Crunches
This exercise will tone your abdominal and improve balance. Sit on a stability ball to begin. Place your legs shoulder width apart and slowly walk yourself as you roll your back on the ball. Stop when your lower back is at the top of the ball. Begin to crunch up towards the ceiling while keep your chin off your chest and elbows wide. Slowly lower back onto the ball and repeat for 10 to15 repetitions. Focus on your breathing pattern and do not to hold your breath.
Dumbbell Presses
By performing a typical weight lifting exercise on a body ball, you will use more muscles. This exercise will tone your chest, shoulders, arms and abs. Start by siting on a stability ball with a pair of dumbbells resting on your thighs. Slowly walk forward and roll the ball up your back until your lower back is on the center of the ball. Bend your elbows at your side and press the dumbbells over your chest. Lower the weight back down to the starting position and repeat for 10 to 12 repetitions.
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