Physioballs, also known as stability balls or exercise balls, can be used as a full-body exercise tool that keeps your core engaged throughout every movement. You can perform an entire workout routine using nothing but a physioball, or you can add one or two physioball exercises to your normal regimen. To make exercises more difficult, add dumbbells, medicine balls or fixed barbells to your physioball workout.
Physioball Bridge
The bridge exercise targets your glutes and core, and when you perform the bridge while using a physioball, you'll have to work hard to stabilize your back and hips throughout the movement. Lie on your back on the floor and place your feet and lower legs on top of a physioball. Use your heels to roll the ball away from you until your heels rest on the top of the ball and your legs are straight from your heels to your hips. Place your palms on the floor next to your body to help stabilize you. Squeeze your glutes and tighten your core as you lift your hips and torso off the floor until your body forms a straight line from your shoulder blades to your heels. Hold and squeeze the position for three seconds before relaxing your torso back to the floor. Repeat the bridge 12 to 18 times.
Physioball Reverse Crunch
The reverse crunch is a more advanced move that will challenge your upper body, core and hip flexors. Kneel on the ground with a physioball in front of you. Lie across the top of the ball and place your palms on the floor in front of the ball. Walk your arms forward, allowing the ball to roll down your body until your thighs are resting on top of the ball. Keeping your abdomen tight, press your knees down into the ball and pull your knees toward your chest, causing the ball to roll forward. When you've pulled your knees as close to your chest as you can, reverse the movement and straighten your knees as the ball rolls back to the starting position. Perform 10 to15 repetitions.
Physioball Chest Press
You can use the physioball as a bench or seat to perform a variety of dumbbell and barbell exercises like the physioball chest press. Hold a dumbbell in each hand and sit on a physioball with your torso upright and your knees bent at a 90-degree angle. Start stepping your feet forward as you simultaneously lean your torso backward and lift the dumbbells over your chest. As you step your feet forward and lean backward, the ball will roll up your back and you'll find yourself in a lying position. Stop stepping forward when the ball reaches your shoulder blades. In this position, check your form: Your body should form a straight line from your knees to your shoulders, with knees bent at a 90-degree angle. The dumbbells should be lifted directly over your chest, your palms facing toward your knees. From this position, bend your elbows and begin lowering the weight toward your chest. When your elbows form a 90-degree angle at chest height, reverse the movement and return the dumbbells to the starting position. Perform 10 to 15 repetitions.
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