Bouncing balls are also known as stability, Swiss, physio or exercise balls. They come in different colors and sizes, and are inflated until they are firm. Exercises can be performed with the balls by themselves, or you can use other equipment with them. No matter what exercise you do on the balls, you will be off balance and forced to use more muscles than conventional exercise to stabilize yourself.
Crunches
Crunches are one of the most basic and popular ab exercises. To do these on the ball, put your back on the ball and walk your feet backward until your shoulders and head are off the ball. Maintain a straight back by contracting your abs. Place your hands on the sides of your head and perform crunches (see image). When you crunch, hold for a second, squeeze really hard, then lower yourself back down.
Push-ups
Push-ups are a common body weight exercise that can be done with the assistance of the ball. To put more emphasis on your lower chest, place your hands on the ball about shoulder width apart and perform push-ups (see image). Keep your back straight and let your chest touch the ball lightly when you lower yourself down. To put more emphasis on your upper chest, place your shins or feet on top of the ball and your hands on the ground.
Wall Squats
Wall ball squats allow you to work your legs without putting too much stress on your lower back. To do these, pinch the ball between your lower back and the wall. Stand out at a slight angle with your feet shoulder width apart. Slowly squat down until your thighs are parallel to the ground, then squat back up. To add resistance to this exercise, hold on to dumbells.
Hamstring Curls
The hamstrings are located on the back of the upper legs. To work them with the ball, lie on the ground with your heels up on the ball. Lift your hips up until you form a straight line with your back. Curl the ball in towards your butt by contracting your hamstrings. Go as far as you can, then extend your legs back out. Maintain a straight back the whole time.
Pull-ins
Abdominal pull-ins also go by the name "jacknifes." To do these, place your shins on the ball and your hands on the ground. Your back should be kept straight throughout this exercise. Draw the ball in toward your body by contracting your abs and rolling the ball forward. Extend your legs back out and repeat. To make this exercise more intense, place your toes on the top of the ball.
Chest Press
Chest presses done on the ball are the same as with a bench except you are forced to use more ab muscles to hold yourself in position. To do these, lie on the ball with dumbells in your hands. Come into a position where your shoulders and the back of your head are comfortably resting on the ball. Your body should be in a "bench" position. Hold the dumbells by your shoulders with your palms facing forward. Press the dumbells above your head and bring them about an inch apart. Slowly lower them back to the starting position and repeat.
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