Stability balls originally were used by Swiss physical therapists but today can be found in home gyms, offices and group exercise classes. These balls come in many sizes with the larger ones being around 55 to 75 cm. Mini versions have more recently become popular and may be even more effective than their larger counterparts for some exercises.
Bend and Stretch on Mini Stability Ball
The bend and stretch on mini ball exercise works the quads, which are the muscles on the front of the thighs. The abs also work to stabilize your trunk while sitting on the mini stability ball. To perform the bend and stretch, sit on a mini stability ball and place your hands on the floor for balance. Lean back slightly so that your hands are below your armpits with the fingers pointed forward. Bend your knees and hold them in the air so that your quads are perpendicular to your abdomen. Pull your abs in tightly, which prevents arching in the lower back. Slowly drop your legs toward the floor until you can no longer maintain tension in your abs. Raise the legs back to the starting position.
Dumbbell Bench Press on Mini Stability Ball
The dumbbell bench press on mini stability ball exercise works your chest, triceps, abs and shoulders. This exercise may be done a little differently on a large stability ball or an exercise bench, but on a mini stability ball your abdominals work harder. Lie face up on the floor with a mini stability ball underneath your upper back to perform this exercise. Bend your knees and place your feet on the floor at a comfortable difference so you can raise your buttocks in the air. Grab a dumbbell with each hand and bend your elbows to 90 degrees. Raise your arms to your sides and next to your shoulders. Balance on the ball as you press your arms straight up at an angle perpendicular to your chest. Bend your elbows back down again.
V-sit With Mini Stability Ball Rotation
The v-sit with mini stability ball rotation targets the entire waist including the lower back, abs and obliques. The exercise earns the name v-sit because your upper body and thighs resemble the shape of a "v" as you sit during the exercise, not because the exercise in any way resembles a v-crunch or v-up. To perform the v-sit with mini stability ball rotation, sit on the floor with your knees bent and lean back so that your upper body and upper legs are both at the same angle from the floor. Hold your abs tight to help your lower back remain straight. The knees bend to 90 degrees. Lift your toes off the ground so just your heels touch. While holding a mini stability ball in front of you with your elbows bent, twist from side to side.
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