Commonly referred to as a yoga or exercise ball, the balance ball is an air-filled sphere constructed of elastic soft PVC. Ranging from 14 inches to 34 inches in diameter, the balance ball allows good fit regardless of your size so you can achieve the maximum benefit of each workout.
Abdominal Crunch
This intensive exercise is one of the recommended core muscle workouts assigned by the Mayo Clinic. Similar to normal abdominal crunches, the balance ball abdominal crunch provides a more challenging workout to the abdominal muscles due to the tension required to maintain balance while on the ball. Sit with your feet resting on the floor at a hip-width distance. Keep your back straight as you cross your arms over your chest and slowly lean back. You will feel the sensation of your abdominal muscles tightening as the crunch begins to access the core muscle groups. For best results, lean back until you feel the greatest tension and strain in your abdominal muscles and hold your position for three deep breaths before slowly becoming upright.
Balance Ball Push-ups
The rounded quality of the balance ball makes it a perfect accompaniment to arm and chest workouts that require leverage and balance to complete. For example, the balance ball push-up recommended by Fitness Magazine provides a considerable workout by resting your legs on top of the ball as your upper body leans toward the ground to complete the push-up. The arms, shoulders, chest and core see action in this intensive toning workout. Lie with your abdominal muscles on the balance ball and walk your hands forward on the floor until the ball moves down to your thighs. With your hands on the floor shoulder-width apart, bend your upper body towards the floor slowly and hold once you feel the most difficult spot of the push-up. Take three deep breaths and slowly lift your upper body from the floor until your spine is perfectly horizontal once again.
Bent Knee Bridge
AskMen.com recommends this potent buttocks and hamstrings workout on the balance ball. Lie on your back with your knees bent and both heels on top of the balance ball. Extend your arms out to your sides; slowly squeeze and lift your buttock muscles off the floor while thrusting your hips directly toward the ceiling. Use your heels and calf muscles to keep the balance ball in place as you pause at the highest point, hold for three breaths, and slowly lower your lower torso until your gluteus rests on the floor once again.
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