Exercise balls-also known as stability balls-can add variety to a workout and effectively strengthen and tone muscles if used properly. Douglas Brooks, a California exercise physiologist, recommends women 5-foot-10 and under use a ball 55 cm in diameter and women over 5-10 use a ball 65 cm in diameter. Slightly under-inflating the ball will make it easier for new users because more of the ball will be in contact with the floor, helping you balance on the ball.
Exercise Ball Push-Up
The exercise ball push-up is an effective way to target chest, triceps and abdominal muscles. To perform the exercise, begin face-down on the ball. Walk your hands forward until the ball is resting under the thighs, shins or top of your feet. The farther you roll toward the feet the harder the push-up will be to perform. Keep wrists under the shoulders and hands approximately shoulder-width apart. Tighten the abdominals and relax the neck as you stabilize the shoulders away from your ears. Inhale as you lower your chest toward the floor. Exhale and push yourself back up to the starting position. Begin by performing five repetitions. Slowly build up to 15 repetitions. Once you have mastered 15 repetitions, rest for one minute then repeat the 15 repetitions a second time.
Squat with a Ball
Adding an exercise ball to traditional squat exercises can challenge the quadriceps, hamstrings and glutes. To perform this exercise, begin by placing an exercise ball against the wall and with your mid-to-low back against the ball. Walk your feet forward slightly as you lean back into the ball. Inhale as you lower down into a squat position, keeping your knees behind the toes and supported over your ankles. Exhale as you squeeze your glutes and press into your heels while returning to the starting position. Begin by performing five repetitions. Slowly build up to 12 repetitions. Once you have mastered 12 repetitions, rest for 30 seconds, then repeat the 12 repetitions a second time.
Stability Ball Sit-Ups/Crunches
Stability ball sit-ups/crunches target the obliques, rectus abdominis and transverse abdominis, typically referred to as the abdominal muscles. To perform this exercise, sit on a stability ball and begin to walk your feet forward until your mid-to-low back is resting on the ball. Place your fingertips behind the ears and tighten your abdominal muscles. Hands should be gently supporting the head, not pulling on the head or neck. Exhale and, using your abdominals, lift your shoulder blades off the ball. Inhale while returning to the starting position. Control the movement smoothly in both directions. Begin by doing 16 repetitions for two to three sets. Rest one minute between sets. When 16 repetitions are no longer challenging, increase the number of repetitions and do three to four sets.
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