The exercise ball, also commonly known as Swedish ball, Swiss ball and fitness ball, is a very versatile exercise and fitness tool. While many exercises can be performed sitting on the ball, there are also a variety of seated ball exercises that can be done on the floor and using the ball as a form of resistance or tool to aid in the exercise.
Seated Rear Deltoid Fly
Sit on the floor near a wall and press your feet against the exercise ball and into the wall. Keep your feet and legs off the floor with a slight bend in the knees. Wrap an elastic exercise band around the exercise ball and hold the handles with your palms facing inward and slightly down. Keep your back straight. Begin the exercise by engaging your shoulder and back muscles, pulling the elastic band back and out until your arms are stretched out and parallel to the floor. Imagine pulling the back of your hands back and up at the ceiling. Hold for one count at the top of the movement while exhaling. Slowly bring your arms back to the starting position and inhale. Perform two to three sets of 10 to 12 repetitions.
Hug A Ball
Seat yourself on the floor with an exercise mat. Spread your legs apart enough to fit an exercise ball against your midsection and chest. Keep the ball on the floor and your feet firmly planted throughout the exercise. Your knees should line up over the ankles. Lower the hips toward the floor and hug the ball with your arms. Grasp the ball tightly with your arms and squeeze. Contract your lower back muscles as you are squeezing and hold the position for 10 seconds. Then, soften your grip and rest for 5 seconds before squeezing hard again. Repeat five to seven times.
Lower Abdominal In-and-Outs
Sit on the floor and position your hands behind you for support and balance. Grasp the exercise ball between your legs and feet. Keep your feet and legs off the floor and the ball slightly elevated. Begin the exercise by extending your legs with the ball and exhaling. Bring your knees and the ball in toward your chest as you inhale. As you bring the ball in, lift your legs and the ball further of the floor to work the lower abdominal muscles. Exhale as you stretch your legs back out again. This constitutes one repetition. Perform two to three sets of 12 to 15 repetitions.
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