Thera-Band exercise balls range in size from 45 cm to 85 cm. They are made of durable rubber and are inflated via an inflation adapter. Before you use a Thera-Band ball you need to find the correct size for your body. Even though there is a height chart for cross referencing, the best way to determine this is by sitting on the ball. If your thighs are not parallel to the floor, you need a larger or smaller ball. Once you have the right size, start out with basic moves and progress yourself.
Step 1
Lie across the ball on your stomach. Place your hands on the floor and walk yourself forward until the tops of your feet are on the ball. Keep your hips lifted and core tight as you do this and hold for five seconds. This is a plank position. Walk your hands backward until your stomach is back on top of the ball. Repeat this move three or four times until you feel comfortable. Increase the time you hold the plank each time you walk out.
Step 2
Progress your plank to a push-up. Now that you feel comfortable with the plank position, add a variation. Walk yourself out until the tops of your feet are on the ball and hands are slightly wider than shoulder-width apart on the floor. Lower your chest toward the floor by bending your elbows. Stop when your upper arms parallel the floor, push back up and repeat for eight to 12 repetitions. Keep your core tight and back straight throughout.
Step 3
Execute one more exercise from the plank position. Knee tucks work your upper and lower abs. Get into the plank position and pull your knees into your chest as you roll the ball on the floor. Squeeze your abs forcefully, roll the ball back out and repeat. Do this in a steady and controlled motion. Do not use momentum and keep your core tight throughout.
Step 4
Sit on the ball and get your body into a bridge position. Walk your feet forward and roll your back down the ball until your shoulders and head are on top. Lift your hips to form a straight line from your shoulders to your knees. Contract your abs and lower your but toward the floor. Raise your hips back to the starting position and squeeze your glutes for a second. Repeat for eight to 12 repetitions.
Perform this same exercise by lying on the floor and placing your heels up on the ball. Lift your butt from the floor and slowly lower it back down.
Step 5
Roll the ball against a wall to work your legs. Pinch the ball against the wall with your mid back and spread your feet shoulder-width apart. Lower your body down by bending your knees and stand back up. Place your feet in a staggered stance for a variation. Both of these exercises work your glutes, quadriceps and hamstrings. Keep your core tight and back straight with both variations.
Step 6
Rest your body on the ball to do dumbbell exercises. Sit on the ball to do shoulder presses, lateral raises, overhead triceps extensions and biceps curls. Lie in the bridge position to do chest presses, pullovers and dumbbell flys.
Step 7
Squeeze the ball to work your muscles isometrically. Isometric means without a constant range of motion. Wrap your arms around the ball and hug it forcefully to work your chest. Straddle the ball and pinch your thighs inward to work your inner thighs. Lie on your back, drape your legs over the ball and press your heels into it to work your hamstrings.
Things You'll Need
- Dumbbells
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