Balance Ball Workout Exercises

A balance ball, or stability ball, is an inflatable ball made of strong synthetic rubber or vinyl. It helps improve your balance and increase your body awareness, according to Juan Carlos Santana, director of the Institute of Human Performance. Exercising on a balance ball requires your body to increase activity in your stabilizing muscles, which are located close to your joints and deep inside your body. Strong stabilizers increase your strength, endurance and power, while minimizing your risk for injuries.

Ball Squats

The ball squat improves your abdominal and spinal stability while increasing hip mobility and strength during the squat pattern. Place the ball against a wall and put your lower back against it. Stand with your legs shoulder-width apart with your feet pointing forward. Squat down as low as you can. Do not round your lower back, and tighten your abdominal muscles slightly. Exhale and stand back up, using your legs and buttocks to push yourself up. Repeat the exercise for 10 to 15 reps for three sets. To increase abdominal work, put your arms above your head as you squat.

Ball Tucks

Place your lower shins and the tops of your feet on top of the balance ball. Put your hands on the ground about shoulder-width apart. Your body should be in a push-up position. Bring your knees toward your chest while rolling the ball toward your buttocks at the same time. Do not round your back as you do this. Gradually extend your legs behind you to return to starting position. Tighten your buttocks to maintain balance, posture and control of the movement. Perform 10 to 15 reps for three sets.

Ball Shoulder Scaption

This exercise improves shoulder, spine and hip stability as well as your posture, states physical therapist Gray Cook, the author of "Athletic Body in Balance." Place your lower abdomen on the ball and your feet against a wall. Put your feet slightly apart, and place some pressure on your heels. Start with your arms below your chest and parallel to each other. Raise your arms out to your sides and turn your palms up. Squeeze your shoulder blades together, and hold this position for one deep breath. Return your arms to starting position. Do not move your back, and tighten your buttocks to maintain your balance and posture. Perform 10 to 15 reps for three sets.