When looking for overall strength and a good equilibrium for all physical activities, ball exercises are an effective way to achieve this. Your abdominals, obliques, lower back and glutes make up the core of your body. Strengthening the core of your body can help in a great many ways, including making you stronger, helping your breathing and decreasing your chance for sports injuries. According to Exercise-Ball-Exercises.com, training for a high-performance core is now considered a necessary component of conditioning programs for high-performance athletes.
Complete Ab Exercise
Lying on your back, clasp your feet on either side of the ball. Raise the ball off the ground with your feet so that your legs form a 90-degree angle at your hips and knees. Extend your legs out so that the ball is about 4 inches above the ground. Perform a crunch with the ball held between your feet. Do 12 reps in a set. Work up to three sets done three to four days a week.
Arms and Chest Ball Lifts
Standing with your feet about shoulder-width apart, hold the exercise ball in front of you with both hands. Squeeze the ball with your arms and slowly lift the ball directly over your head. Slowly lower it back to a position directly in front of you. The harder you squeeze the ball, the harder the workout you will receive. Do 12 reps per set and work up to three sets done three to four days a week.
Ball Dips
Position your ball against a wall and on the ground. Sit on the ball and get a firm grip on the ball with both hands. Scoot your behind off the ball and slowly lower yourself downward until your behind is 4 to 6 inches off the ground. Raise yourself back up to the starting position. The farther you move your feet away from the ball, the harder the workout you will receive. Do 12 reps per set and work up to three sets done three to four days a week.
Hip Thrusts
Lying on your back, place the ball under your heels with your legs bent at 90-degree angles at your hips and knees. Place your arms flat on the floor at your sides. Thrust your hips up toward the ceiling. Push down with your heels into the ball, not with your hands. Slowly lower yourself back into your starting position. Do 12 reps per set. Work up to three sets done three to four times a week.
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