Large Exercise Ball Exercises

Using an exercise ball for working out adds an extra dimension to your workout. Not only are you exercising, but you are engaging your abdominal muscles for stability. Strong abs will support your exercising and your day-to-day activities. When you work out with an exercise ball, you add a bit of fun to your exercising which can be very motivating. You can even work on your abs and back muscles by using your exercise ball as an office chair.

Sit-Ups

When you do sit-ups on an exercise ball, you increase your range of motion, making it a more effective workout. Simply sit on your ball. Walk out until the ball is resting under your upper back. When you do crunches, it is important to let your ab muscles drive the movement. Don't pull your neck forward. For an added challenge, you can pause at the top of the movement.
You can also do sit-ups lying on the floor. Rest your bent legs on the ball. With your arms outstretched in front of you, move forward in the sit-up motion. It will be a small move. According to the American Council on Exercise, sit-ups on the ball are one of the top three abdominal exercises.

Push-Ups

You can do many variations of the push-up with an exercise ball. Depending upon your hand placement, you can target different muscle groups. The push-up is just like the classic exercise, only you will be resting your legs on top of the ball. You can begin with your thighs on the ball and gradually move to resting your shins as you gain strength.
Like other exercise ball moves, this variation of the push-up works your abdominal muscles to keep you stable. This action makes the push-up more of an overall workout. Make sure that your elbows are slightly bent to prevent hyperextending your elbows. To target your triceps, place your hands closer together. Placing your hands farther apart will work your chest muscles.

Ball Squat

The squat is one of the most effective exercises you can do. This exercise uses your body's weight as resistance, targeting your quadriceps and gluteal muscles. Begin by leaning against the ball placed on a large free space of wall. Your body should be at a slight angle so that you can see your feet. As you inhale, bend your knees until they are parallel with the floor. Pause briefly. Exhale as you return up to your starting position.
If you would like to add a bit of challenge to this exercise, hold a dumbbell in each hand as you follow through the movement. Holding the dumbbells will increase the pressure on your abs to keep you stable.