Performing exercises with a fitness ball intensifies your workout and adds variety to the normal routine. You not only work the muscles specific to the exercise, but you also engage other muscles in order to maintain your stability on the ball. The Mayo Clinic and Fitness magazine websites provide some of the best stability ball exercises for the arms, abdomen and legs.
Plank
This exercise centers on strengthening and firming the arms and the abdomen. Lie with your stomach on the fitness ball and your toes shoulder-width apart on the floor. Slowly roll forward on the ball until your hands are flat on the floor. Walk forward on your hands until they are aligned directly under your shoulders. Your thighs should be resting on the ball. This is the plank position. Squeeze your stomach muscles and hold for five seconds and then return to the beginning position. Perform 10 times. To heighten the workout, perform a push-up while in the plank position. Bend your arms outward and lower your upper body as close to the floor as possible. Return to the plank position with your arms slightly bent. Maintain a straight back during the push-up. Repeat 10 times.
Abdominal Crunch
As you perform this exercise, you will stretch and tone your abdominal muscles. Sit on the stability ball with your back straight and your feet flat on the floor. Your knees should be shoulder-width apart. Bend your arms across your chest and slowly lean back until you feel your abdominal muscles tighten. Hold this position to the count of five. To advance the degree of difficulty, in the seated position grasp your hands behind your head and interlock the fingers. Your back should be straight and your feet flat on the floor. Walk forward on your feet until your lower and mid-back are resting on the ball. Raise your shoulders and head upward as high as possible without lifting your mid-back off the ball. Lower the upper body to the reclined position. Perform 10 times.
Squat with a Ball
Standing with your back to the wall, position the exercise ball between the arch of your back and the wall. Place your hands on your hips and position your feet six inches apart. Bend the knees and lower your body to a sitting position. Stop when your hips are slightly lower than your knees. Hold this position for five seconds and return to the standing position. Repeat 10 times. You can increase the level of difficulty by extending the hold time to 10 seconds, by increasing the repetitions, or by holding a weight in each hand and performing an arm curl in the seated position.
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