Exercise balls, also known as stability or physio balls, are fitness tools that range in size from 30 cm to 75 cm. Before using the ball, your first responsibility is to determine the right size for your body. When sitting on the ball, your knees and hips should align at a 90-degree angle, according to the American Council on Exercise. Once you have the right size, use the exercise ball for various techniques.
Step 1
Sit on the ball instead of your desk chair. By doing this, you'll improve your balance and tone your core muscles while sitting at your desk according to MayoClinic.com. Incorporate ab exercises like planks and crunches into your day as well.
Step 2
Support your body to do free weight exercises. Take the chest press, for example. Sit on the ball with dumbbells held in your hands and roll yourself down the ball by walking your feet forward. Stop when your head and shoulders are resting comfortably on the ball, knees are bent 90 degrees and feet are flat on the floor. Push the dumbbells straight above your chest and hold them an inch apart with your palms facing forward. Lower the weights to your sides and back up by bending your elbows. Basically, the ball is being used in place of a bench. Perform other exercises like lying triceps extensions, dumbbell pullovers and chest flys. Sit on the ball to to dumbbell exercises like shoulder presses, lateral raises and biceps curls.
Step 3
Roll the ball on the floor to work your abs. Place your lower shins on the ball, hands on the floor shoulder width apart and lift your hips to get your body into a push-up position. Roll the ball in toward your head as you tuck your knees into your chest. Roll the ball back out and repeat. This is called an abdominal pull-in or jackknife. Perform pikes with your legs straight to progress this exercise.
Step 4
Jump in the air with the ball to an explosive exercise for your legs and upper body. Stand behind the ball with your legs in a wide stance, lower your body into a deep squat, grab the sides of the ball and jump in the air as high as you can. Raise the ball straight above your head as you do this and keep your legs out to your sides. This is called a frog jump.
Step 5
Squeeze the ball to do isometric exercises. Straddle the ball and squeeze inward to work your inner thighs. Wrap your arms around the ball and squeeze inward to work your chest. Lie on your back on the floor, drape your legs over the ball and squeeze your heels into it to work your hamstrings. Hold each position for 20 to 30 seconds.
Step 6
Stretch your body over the ball. Lie on your back and walk your feet backwards until your body follows the contour of the ball. Reach back with your arms and feel the stretch in your chest and abs. Roll sideways and hold your body in a curved position to stretch your oblique area. Roll your stomach across the ball to stretch your lower back. Hold all of your stretches for 30 to 45 seconds.
Things You'll Need
- Dumbbells
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