A strength ball not only builds strength, but it also improves flexibility and body stabilization. This training tool, which is also known as a stability ball or exercise ball, can be used from various angles to work your body. Because you are new to exercise, stick with the basics before moving on to exercises with a high degree of difficulty.
Circles
Circles subtly work the abs and lower back from a seated position with your feet planted firmly on the floor. Keeping your back straight, move your hips around in steady clockwise circles. After doing a set of reps, switch directions. Focus on using your abs to create this movement.
Bridge
The bridge is a lower back exercise performed two different ways. It also works the glutes and hamstrings. While lying on your back on the floor, press the back of your lower legs into the ball and raise your hips in the air. When you have a straight line from your shoulders to heels, lower yourself back down and repeat. Keep your arms out at your sides when you do this. For the other variation, sit on the ball and walk your feet forward. Maintain a tight core while doing this and roll your back down on top of the ball. When your shoulders and head are resting comfortably, raise your hips and form a straight line from your shoulders to knees. Hold this position until you feel fatigued, and slowly walk yourself back up.
Sit-up
Sit-ups work the abs, and they are performed from a face-up position on the ball. Position your back on the ball with your head and shoulders slightly elevated and hands on the sides of your head. In a steady motion, raise your torso forward, squeeze your abs forcefully, and slowly lower yourself back down. When doing these, keep your lower body completely still. For a variation, lie on your back on the floor, place your lower legs on the ball and perform crunches. Instead of moving your entire torso off the floor, raise only your shoulders.
Opposite Arm and Leg Raise
Opposite arm and leg raises work the shoulders, glutes, lower back and abs all at the same time. These are performed from a face-down position with your toes and hands lightly touching the floor. Steadily lift your right arm and left leg up until they form a straight line. Hold for a full second, slowly lower your arm and leg and repeat with your other side. Alternate back and forth in a steady motion.
Squats
Squats work the glutes, quadriceps and hamstrings, and they are executed against a wall. Pinch the ball against the wall with your mid-back and step forward slightly. After placing your feet slightly wider than shoulder-width apart, lower yourself by bending your knees. Stand back up. When lowering yourself, get your thighs parallel to the floor. Do not let your knees go past your toes on the descent, and keep your back straight throughout.
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