Going to the gym every day and performing the same exercises over and over again can get incredibly dull and tedious over time. You can add variety to your routine, however, by using an exercise ball. While some may see it as useful only to strengthen the core muscles, you can actually perform exercises for all your major muscle groups with an exercise ball. You can even perform many traditional exercises, such as the bench press and military press, while lying or sitting on a ball. However you choose to use it, the exercise ball is an effective, and relatively inexpensive, workout tool that you can use almost anywhere.
Push-Ups
Like traditional push-ups, with your feet on the floor, performing push-ups on an exercise ball strengthens your chest, shoulders and triceps. You should perform them often because they work so many muscles. To perform the exercise, lean over an exercise ball and place your hands on the ground below your shoulders. Walk forward on your hands, bringing your feet off the floor, until your thighs are on top of the ball. Slowly tilt your upper body toward the floor by allowing your elbows to flex. Then extend your arms powerfully to return to the starting position. Perform one set of five repetitions at first, and gradually increase to 15 repetitions over time.
Shoulder Stabilization
This exercise strengthens your shoulders and upper back muscles. It complements the push-ups exercise well because it emphasizes the muscles opposite your chest. To perform the exercise, lie on your belly on an exercise ball with your legs extended and toes on the floor, about hip-width apart. Your body should form a straight, diagonal line in the starting position. Extend your arms over your head in line with the rest of your body. Then, while keeping your arms straight and thumbs pointed upward, arc your arms away from each other and backward until they are extended in opposite directions, away from your shoulders. Reverse back to the starting position and repeat. Perform 10 or more total repetitions.
Ball Pass
The ball pass is a variation of the classic abdominal crunch exercise. It strengthens all your abdominal muscles, but focuses on the rectus abdominis muscle on the front of your abdomen, which is responsible for flexing your spine forward. Place an exercise ball on the floor and lie on your back, 1 to 2 feet in front of the ball, with your legs extended and heels on the ground. Reach your hands backward and grasp the sides of the ball with both hands. Draw your knees toward your chest and sit up simultaneously, carrying the ball to your legs. Place it between your lower legs, and then reverse, extending your legs with the ball and lowering your shoulders back to the floor. Repeat the same motion, but this time remove the ball from your legs and carry it back to the starting position. Continue passing the ball back and forth for 10 to 12 total repetitions.
Overhead Squat
The overhead squat is another exercise, like push-ups, that you should perform frequently because it strengthens a variety of muscle groups, including your buttocks, hamstrings, lower back and quadriceps. Perform the exercise just like traditional squats, but hold an exercise ball over your head with both hands throughout the movement. Keep your spine as straight as possible.
References
- "The Journal of Strength and Conditioning Research"; Electromyographic Analysis of Upper Body, Lower Body, and Abdominal Muscles During Advanced Swiss Ball Exercises; Paul W.M. Marshall and Imtiaz Desai; 2010
- "Fitness": Push-Up on a Ball
- American Council on Exercise: Stability Ball Shoulder Stabilization
- "Fitness": Ball Pass
- "Fitness": Overhead Squat with Ball
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