Jumbo stability or exercise balls can help energize an otherwise boring workout. When your traditional body weight strengthening exercises cause you to plateau, or you're simply bored of your regular routine, adding a jumbo ball to your stash of fitness equipment can help you manipulate your body in new ways to build muscle in some of your trouble spots. Adding an element of unbalance makes your body work harder even when doing basic exercises on the ball.
Push-Up
Push-ups done on solid ground can be difficult, but adding an exercise ball can make the exercise even more effective. Instead of only targeting the arms and chest, you'll use your core muscles to keep you stable. Begin by resting the ball behind you while you kneel on a mat. Press your hands into the mat, and slowly roll your calves onto the ball, walking your hands outward until your body is in a plank position and the ball rests under your thighs. Start with five repetitions, increasing as you become stronger.
Reverse Crunch
The lower abdominal muscles can be notoriously hard to target. The reverse crunch isolates the lower abdominals for a more effective workout and a flatter belly. Lie on the ball on your belly, and walk your hands out so that the ball rests between your knees and calves. Press down onto the ball, and use it to bring your knees to your chest. Use your core muscles to stabilize your body on the ball, and contract in order to roll the ball toward you, notes MayoClinic.com. Slowly roll back to starting position and repeat until you feel fatigued.
Hamstring Curl
A hamstring curl can help tighten the calves, as well as the glutes and thighs. Lie on a mat with your feet on your jumbo ball. Slowly press your feet into the ball and raise your bottom off the floor until only the ball and your upper back support you. You may feel a bit shaky at first, so concentrate on slow and deliberate movements. Hold the position for five seconds before releasing and coming back to your start position. Try five reps at first, working up to more as you improve.
Single Fly
Oprah.com fitness expert Andrea Metcalf suggests using your jumbo ball for arm exercises. As you work your arms with dumbbells, you get the added benefit of a core workout as you work to balance yourself on the ball. Sit in front of your ball, then press backward with your back and raise your bottom until only your feet are on the floor, with your knees bent at a 90-degree angle. Lift a dumbbell with either hand and press toward the ceiling. Lower each dumbbell as if you were giving a hug, and return back to start to complete one rep.
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