The Reebok ball looks like any other stability ball, except it has sand inside it. This is there to keep the ball from rolling and to keep you more stable. Don't let this feature lead you to believe you cannot get a good workout with the ball. By doing the right exercises, you can build strength and improve your balance in one fell swoop.
Decline Push-up
The decline push-up targets the upper chest, triceps and shoulders all at once. This exercise is performed from a face-down position with your lower shins placed on top of the ball and hands placed slightly wider than shoulder-width apart on the floor. After fully extending your arms, lift your butt to get your back straight and perform push-ups. When you lower yourself down, try to get your chest to within a fist-width of the floor. Throughout the whole exercise, maintain a tight core and do not let your hips sag. To increase the challenge, do push-ups with your toes on the top of the ball. To decrease the challenge, move your legs farther up on the ball.
Chest Press
The chest press is a free-weight exercise that causes you to forcefully engage your legs and abs to maintain stability. While lying face-up on the ball, hold dumbbells straight above your chest. Slowly lower them down to your sides by bending your elbows and push them back up until they are an inch apart. Repeat for a set of repetitions. When doing chest presses, keep a straight line from your knees to your shoulders. Imagine you are lying on a flat weight bench to create a visual. Being that the ball has the sand weight in the bottom, this exercise is easier than on a regular ball.
Bridge
The shoulder bridge is a glute exercise that also targets the hamstrings and lower back. The muscles in the lower back are known as the erector spinae. While lying face-up on the floor, pick up your feet and place your heels across the top of the ball. In a steady motion, press down and lift your hips off the floor until you form a straight line from your shoulders to your heels. Hold for a full second, slowly lower yourself down and repeat. Throughout this exercise, keep your arms extended out to your sides to maintain balance.
Hyperextension
The hyperextension places most of the emphasis on the lower back. It is performed from a face-down position with your belly on top of the ball. Keeping your upper body still, carefully raise your legs in the air until they are just past parallel to the floor. Hold for a second, slowly lower them back down and repeat. If you need more leverage, place the ball on top of a weight bench, lie across it and grab the edges of the bench with your hands.
Crunch
The ball crunch works the upper segment of the rectus abdominis. It is performed from a face-up position with your head and shoulders hanging slightly off the ball. After placing your hands on the sides of your head, move your torso forward and squeeze your abs forcefully for a full second. Slowly lower yourself back down and repeat. To increase the resistance, hold a weight plate against your chest or hold it straight above you with your arms extended.
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