Stability balls require you to engage muscles in your legs, core and upper body in order to remain balanced and stable while on the ball. These muscles work as stabilizing muscles while you perform exercises such as crunches. Thus, stability ball exercises work a wide range of muscles throughout your body. You can find stability balls in several different sizes.
Crunches
Sit on the stability ball with your back straight and your knees bent at a 90-degree angle. Take several steps with your feet to move your legs out and away from the ball. As you move your feet, let the ball move under your lower back. The ball should support your lower back as you lie back into a position nearly parallel with the floor. Keep your feet hip-width apart. Place your hands behind your head with your elbows pointing out. Then begin performing crunches. Exhale as you lift your shoulders off the ball and raise your torso to a 45-degree angle above the ball. Inhale as you lower your body back toward the ball. Keep your neck and spine aligned and keep your chin up as you perform the crunches.
Pushups
Lie down with your stomach on the stability ball and place your hands on the floor or an exercise mat. Walk your hands forward so that the stability ball rolls under your thighs. Keep your back straight and your stomach in line with your spine. Gradually lower your torso toward the floor, bending your elbows. Then push yourself back up, keeping your head and spine aligned and your core muscles engaged. Perform these pushups in sets of 10.
Wall Squats
Wall squats tone your thighs and gluteal muscles. Performing wall squats against a stability ball also requires muscles in your upper body to act as stabilizing muscles. Place the stability ball between the wall and your lower back. Stand against the ball with your feet shoulder-width apart, and then bend your knees and lower your torso so that your knees form a 90-degree angle. Hold the squat for several seconds and then return to a standing position. Perform these squats in sets of 10.
Bridge
Lie on your back on an exercise mat and place your calves on top of the stability ball. Engage your core muscles and lift your hips and butt off the mat to form a diagonal bridge. Hold this position while taking three deep breaths. Lower your body to the mat and repeat the bridge lift in sets of 10. To make the exercise more difficult, lift one leg off the ball each time you form the bridge.
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