According to MayoClinic.com, a human fitness ball--which looks like a big beach ball--can help you strengthen your core and is also good for developing flexibility and balance. It is important to choose the right size of ball for your body type, and guidelines exist on the packaging of most balls to help you choose. Fitness balls can be used at home or in the gym. Human ball exercises include benefits for your upper and lower body while improving your balance.
Push-Ups
Lexi Walters of "Fitness" magazine notes that your core will feel the effects of doing push-ups on a fitness ball. Push-ups benefit your arms, shoulders and chest. Lay down with your belly on the ball and then move the ball forward on the floor by walking your hands in front of you until your thighs are now over the ball. Lower your arms and hold the position for a few seconds before pushing back up. Begin by doing five push-ups and increase to two sets of 15.
Squats
Squats will exercise your lower body with a human ball. Use your lower back to hold the ball up against a wall behind you. Place your feet so that they are in line with your shoulders. Bend your knees, keeping your shoulders straight across, and lower yourself as though you are going to sit in a chair. Hold your position a few seconds and work up to two sets of 12 squats. Squats on a human ball are easier on your back and target strengthening your thighs and butt.
Crunches
A human ball exercise called the ball pass is a form of a crunch exercise. Lay down on your back and hold the fitness ball in front of you. Lift your feet off the ground and then bring your head and shoulders up. Put the ball between your lower legs and feet. Let go of the ball with your hands and let your feet lower the ball to the ground. Next bring your hands to your feet and take the ball with your hands. Repeat this exercise by alternating the ball with your hands and feet.
Side Exercise
To do side exercises with your human ball, lay down on your side and place the ball between your lower legs. Your upper body should be propped up on your shoulder. Keep your abs tight and hold on to the ball with your legs while you raise and lower the ball. Take in three long breaths before you lower each time. Do five repetitions on each side.
Ball Raises
According to MayoClinic.com, core exercises strengthen your back and abs. The ball raise is a core exercise you can do with a fitness ball. Lay down on the floor and put your legs on top of a human ball in line with your hips. Tighten your abs and use your legs to hold on to the ball so that you can raise it off the ground. Let your legs lower the ball on one side without letting it touch the ground. Hold the position for three long breaths and do the same on the other side. This exercise requires you to keep your abs tight and breathe deeply.
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