Physical Ball Exercises

Using a physical, or exercise, ball to workout is an effective way to tone and strengthen your core muscles. The resistance created by your body when it tries to remain centered and balanced on the inflated ball conditions muscles in the abs, legs, back and pelvic areas.

The key to an effective workout plan is diversity. Choose a range of exercise routines to improve flexibility and target specific muscle groups. Repeat each exercise five times and focus on keeping your abdominal muscles tight.

Exercise For Abs and Tummy

This exercise targets your abdominal muscles and your external obliques, known as "love handles." Crunches on an exercise ball are an excellent exercise to trim your midsection without straining your back.

Sit on the exercise ball with feet flat on the floor. Slowly lean backward, rolling the ball until your lower back is against the ball and your thighs and torso are parallel to the floor. With arms crossed over your chest, raise your torso no more than 45 degrees while contracting your abdominal muscles and breathing out. Count slowly to five and lower your torso back down.

Physical Ball Exercise for Legs

Using the wall with your ball, you target your hamstrings, quadriceps, inner thighs, hips and calves.

Press your back against the ball, which is between you and the wall. Keeping your feet in-line with your knees, and crouch by bending your knees bent. Keep your back straight and your hands behind your head.

Breathing out, extend your legs to the standing position, rolling the ball up the wall as you go. Count to five then, breathing in, slowly lower yourself back to the crouch position.

Repeat the exercise standing on one leg. Be sure to alternate legs to strengthen the muscles on both sides.

Exercise for Posture

Sit on the exercise ball, chest high, shoulders back and down. Keep your head up and centered over your shoulders. With feet slightly apart on the floor, flatten your lower back by pushing your hips forward and tilting your pelvis, causing the ball to roll slightly. Keep your chest up, focusing on letting your lower back and pelvic muscles work.

Physical Ball Exercise for the Chest

If you do not like push-ups, this exercise will accomplish the same toning results to your upper, lower, inner, and outer pectoral muscles.

Start by stretching over the exercise ball on your stomach, legs bent in a kneeling position on the floor. With arms behind your ears, curl your torso around the ball while straightening your legs. Exhale as the ball rolls slightly forward. Hold for the count of five then slowly lower your knees back to the starting position as you inhale.

Total Body Stretching

Kneel over the ball, putting your hands on the floor at a 90-degree angle to your shoulders. Keeping the ball tucked under your torso, stretch out one arm and the opposite leg. Count to five then change sides.