Balance balls are functional training tools that also go by many other names such as stability, Swiss, exercise and core balls. Whatever you choose to call it, the end result is all the same. When you use it, you are off balance. This forces you to recruit a high amount of muscle fibers to maintain stability. The balance ball can be used by itself, or it can also be used in conjunction with other tools. Every part of the body can be worked with it.
Step 1
Perform push-ups with the ball. Push-ups are a popular body weight exercise that targets the chest, triceps and shoulders. These can be made more intense by using the ball. Place your shins on the top of it with your hands on the ground directly under shoulders. Push yourself up in the air until your arms are extended then lower yourself back down until your chest is about 4 inches off the ground. Repeat for a series of reps. To make these easier, bring the ball in closer to your body. To make them harder, place your toes on top of the ball. You can also do push-ups with your hands on the ball as well. This will put more emphasis on your lower chest.
Step 2
Use the ball as a bench. Instead of doing dumbbell chest presses on a regular bench, do them on the ball. Lie on it and make sure your back is straight, your shoulders and head are contacting the ball and your abs are contracted. Lift the dumbbells straight up in the air with your palms facing forward. Slowly lower them down until your upper arms are parallel to the ground, then push them back up. Stop when they are about an inch apart and repeat.
Step 3
Perform ab crunches. To do ab crunches, lie on the ball with your lower back in contact and place your hands on the sides of your head. Your shoulders and head should be off the ball and in a straight line. Curl upward by contracting your abs. Hold for a second and lower down to the starting point. If you want to add some resistance, hold a medicine ball, dumbbell or weight plate straight above you with your arms straight.
Step 4
Pinch the ball between your lower back and the wall. Wall ball squats can be done to work your glutes, quads and calves. Stand with your feet about shoulder width apart and slightly in front of you so your body is at an angle to the wall. Squat down towards the floor by bending your knees then come back up. Stop when your thighs are parallel to the floor and, if you need some more resistance, hold on to dumbbells.
Step 5
Pass the ball over your head. Ball passes, or "passovers", can be done from a lying position on your back. Hold the ball above your head and have your shins in the air and parallel the ground. Lift your upper body and pass the ball over. Place it in between your legs, lower yourself back down and extend your arms behind you. Come back up, grab the ball from your legs and repeat for a series of reps.
Step 6
Squeeze the ball as hard as you can. Isometric exercises do not involve a lengthening or shortening of muscle. An example of how the ball can be used in this case is with a leg squeeze. This exercise works the adductors, which are found on the insides of the upper thighs. Stand over the ball in a straddled position with your knees slightly bent. Apply pressure into the ball with your legs and hold for 20 to 30 seconds.
Things You'll Need
- Dumbbells
- Medicine ball
- Weight plate
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