Exercise balls, also called stability balls, help target specific muscle groups. These ball also work the core muscles along with the targeted muscle group. Whole exercise routines can be designed around an exercise ball. In order to lose weight, you have to burn more calories than you consume. Exercise burns calories and builds muscle that increases the metabolism.
Crunches
The American College of Sports Medicine recommends each exercise be performed for three sets of 15 repetitions, with 30 to 60 second breaks between sets. In order to build muscle and lose weight, these exercises need to be performed five days per week. Each exercise session should last 30 to 60 minutes, with a 10-minute stretch at the beginning and end of the session.
Perform these exercises in a circuit, with minimal breaks between sets, to increase the aerobic workout. By completing the exercises without long breaks, you get an aerobic workout without having to take extra time for other cardio exercise.
Wear comfortable, loose-fitting clothing that allows for air circulation around the body. Tight clothing restricts blood flow and is not good for exercise.
Start with ball crunches, which work the abdominal muscles. Begin by lying face-up on the exercise ball. Center the back onto the ball, and keep the feet shoulder-width apart with feet flat. Place the hands behind the neck. Lift the head towards the ceiling while tightening the abdominals. Return and repeat.
Squats
Place the ball high up on a wall with your back against the ball. Your feet should be shoulder-width apart and the arms at the sides. Pressing the back against the ball, slowly lower the your body rolling the ball down the wall with the movement. Lower into a squat with the quadriceps parallel to the floor. The knees should be bent with the lower legs perpendicular to the thighs. Make sure the knees do not extend over the toes as this puts pressure on the knee joints. Slowly roll the ball back up to a standing position and repeat.
Triceps Extension
Sit on the ball with feet flat and the spine erect. Position the weight overhead with both hands under the inner plate. With the arms outstretched, lower the weight using the forearms, bringing it down behind the neck. Raise the dumbbell overhead by extending the elbows. Return and repeat. This exercise works the muscles on the back of the arm that tend to lose tone with age.
Biceps Curls
Sit on the exercise ball with the back straight, feet flat on the floor and dumbbells in each hand with the palms facing in towards the body. Curl one dumbbell, rotating the forearm until vertical with the palm facing the shoulder. Lower and repeat with the other arm. Continue alternating for the desired number of repetitions.
Dumbbell Chest Press
The chest press is a multi-joint movement that works more than one muscle group, according to the American College of Sports Medicine. Start by sitting the ball holding dumbbells in each hand. Lean backwards and walk your feet out until your head, shoulders and upper back are on the ball. Position the dumbbells at the sides of the chest. Press the dumbbells up with the elbows until the arms are extended. Return and repeat.
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