A half stability ball trains your balance and stabilizing muscles. You can incorporate this piece of equipment into your overall workout to give each exercise an additional level of difficulty. A number of different manufacturers make half stability balls, and they are all slightly different, but the basic one looks like a round piece of wood or plastic connected to a half rubber ball or bubble.
Squats
Squats train the large muscles in your legs, including the quadriceps, glutes and hamstrings. Adding a half stability ball to the exercise makes the movement more difficult by adding an element of instability. This instability trains your core muscles--the abs and obliques--as you twist and pivot to maintain balance. The half stability ball also adds training to the smaller stabilizer muscles in your legs, giving increased strength and size gain. To perform a squat, turn the half stability ball so that the bubble faces downward. Stand on the flat surface with your feet shoulder-width apart. Bend your knees until your upper thigh creates a 90-degree angle with your lower leg. Extend your arms out in front of you as you squat to help maintain your balance. Extend your knees and stand upright. Repeat eight to 10 times for two or three sets. For increased difficulty, turn the half stability ball upside down and stand on the bubble side.
Standing Hip Abduction
The standing hip abduction trains the muscles in your hips and lower back. This exercise is important to train your posture and can help reduce lower back pain and weakness. Adding a half stability ball to the standing hip abduction provides additional training for your abdominal muscles and also helps to hone your balancing skills. To perform the standing hip abduction, stand with one foot in the center of the bubble of the half stability ball. Extend your other foot outward to your side approximately 12 to 16 inches. Keep your hips and back straight. Hold that position momentarily, and then bring your foot back toward your body without letting the foot touch the half stability ball. Repeat eight to 10 times with each foot for two to three sets.
Push-ups
A push-up is a compound exercise that trains the muscles in your forearms, shoulders, back, chest and upper arm. The half stability ball adds training for the abs, obliques and lower back to an already very effective exercise. However, adding the stability ball also makes performing a push-up much more difficult, so you should not attempt push-ups with the half stability ball unless you can already perform about 10 or so without the equipment. To perform the push-up, place the half stability ball so that the bubble is facing downward. Crouch to your hands and knees and place one hand on each side of the stability ball. You may either place your hands flat on the surface of the board, or grip each side of the board. Straighten your body and touch your toes to the ground. Bend your elbows so that your chest comes down to the stability ball's board. Hold the position momentarily, and then push yourself back up. Repeat until you are fatigued, rest one minute and then repeat for a total of two to three sets.
Crunches
Crunches are an ab exercise that becomes even more effective with the addition of the half stability ball. In addition to training the muscles of the upper and lower abdominal region, crunches performed on the stability ball also target the obliques and lower back. This type of crunch can put a bit more strain on the neck, so ensure that you are observing proper form. Sit on the half stability ball with the bubble side upward about halfway between the top and bottom of the bubble. With your feet firmly planted on the floor, lay back so that your upper body is parallel to the floor. Put your hand behind your neck to support your head, and slowly bring your shoulders up until you feel a contraction in your ab muscles. Hold momentarily, and then move your shoulders back down. Repeat until you are fatigued, rest one minute and then continue until you complete two to three sets.
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