Exercise balls, also called stability balls, physioballs, theraballs and Swiss balls, work the muscles of the core. Strengthening the core muscles improves posture, strengthens the back and abdominal muscles. Using an exercise ball for stretching or other exercise causes instability, which forces the body to use the core muscles or fall off the ball. Exercise balls also make your workout more fun. A whole body workout can be done using the exercise ball.
Dumbbell Press
The dumbbell chest press is a multi-joint movement that works more than one joint and muscle group, according to the American College of Sports Medicine. Multi-joint exercises are more time efficient and burn more calories. The Dumbbell chest press works the chest muscles, abs, back, shoulders and arms.
Start by sitting on the exercise ball holding dumbbells in your hands. Slowly lean back and walk your feet out while moving your upper body till your head, shoulders and back are resting on the ball. Your legs should have a 90-degree bend at the knees with your thighs parallel to the floor. Raise the dumbbells and position them at chest level with your forearms perpendicular to the floor. Exhale and push the dumbbells upward directly above your chest with the elbows extended. Make sure not to lock your elbows, as this puts stress on the joints. Inhale and lower the dumbbells to the starting position.
The American College of Sports Medicine recommends three sets of eight to 12 repetitions with one- to two-minute breaks.
Push-Up
The push-up works the abdominals, back and shoulder muscles. Lie on your stomach over your exercise ball with both feet and hands touching the floor. Move your hands up the side of the ball positioning them directly under your shoulders. Your elbows should be at your side. Exhale and push up off the ball extending your arms, but not locking your elbows. You should feel the core muscles tightening while balancing your body on the ball. Hold for a brief second, then inhale and slowly return to the starting position.
If this position is too difficult, use a kneeling position on the ball instead of a straight body plank position.
Shoulder (Glute) Bridge
The shoulder bridge works the abdominal, back, glutes and hip muscles. Lie on the floor with your heels and backs of your lower legs on the exercise ball. Place your feet should width apart. Extend your arms out to your sides with the palms facing the floor. Exhale and contract the abdominal muscles while pressing your hips upwards off the floor. Press your feet into the ball for extra stability. Your body should be straight in a 45-degree angle. Try to avoid pushing your hips to high as this causes hyperextension in the lower back, arching. Hold this position for five seconds. Inhale and slowly return to the starting position.
For a more challenging variation, raise one leg off the ball in the up position. This will make balance harder and force the core muscles to work harder.
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