A roller ball, also known as a stability or fitness ball, is a relatively inexpensive piece of exercise equipment. The ball is mainly used to target the core but can also be used to work other parts of the body. The Mayo Clinic recommends using a ball that allows your knees to be at a right angle when you sit on the ball with your feet on the floor.
Abdominal Crunch
The abdominal crunch is a classic ab exercise that works the rectus abdominis muscles. Sit on the ball with knees bent, feet flat on the floor and hip-width apart. Pull your belly button into your spine, contract your abdominal muscles and straighten your back. Cross your arms over your chest and then slowly lean back until you feel your abs working. Hold this position for five seconds and then return to the upright position. Repeat this exercise 10 to 15 times.
Glute Bridge
The glute bridge works your abs, back, and gluteal muscles. Lie on your back with your lower legs and heels resting on the top of a roller ball. Extend your arms out to your sides and keep them flat on the floor. Contract your abdominal muscles and, keeping your legs straight, lift your hips off the floor until your body forms a straight line from your shoulders to your heels. Hold this position for three seconds squeezing your glutes the entire time. With control, lower your hips back to the floor. Perform 10 to 12 reps of this exercise.
Plank Pike-Up
The plank pike-up intensely works your shoulders, back and abdominal muscles. Lie face down across a roller ball so that your hands and feet are resting on the floor. Stabilize your abdominal muscles, stiffen your torso and walk your hands away from the ball allowing the ball to roll down your body. Continue forward until only your shins are resting on the ball. Use your abdominal muscles to lift your hips and pull your feet toward you allowing the ball to roll along the floor. Continue up until your hips are aligned directly above your shoulders and your body forms an inverted "V." Hold this position for three seconds and then return to the starting position in a controlled manner. Complete 10 to 12 reps.
Roller Ball Push-Up
The roller ball push-up works the bulk of your back as well as your shoulders. Lie face down across a roller ball with your hands and feet resting on the floor. Contract your abdominal muscles, stiffen your torso and slowly walk yourself backward until your stomach rests on top of the ball. Place your hands directly under your shoulders and extend your legs with your feet firmly planted on the floor. Maintaining a straight torso and keeping your hips level, push your chest away from the ball by extending your arms. Slowly lower back down. Complete 10 to 12 reps.
Roller Ball Wall Squat
The wall squat works your quadriceps and gluteal muscles as well as the stabilizing muscles in your back and abdomen. Place the ball against a wall and gently lean into it with your middle and lower back. Your feet should be hip-width apart and positioned 6 to 12 inches ahead of your body. Stabilize your abdominal muscles and transfer your weight to your heels. Slowly lower your body allowing the ball to roll along the wall. Press your back into the ball as you lower down. Continue down until your thighs become parallel with the floor. Pause here and then push your body back up until your legs are extended. Complete 10 to 15 repetitions of this exercise.
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