Mini exercise balls are also known as bender balls. They are often used in yoga and Pilates. They can be used as part of a cardiovascular workout or for strength and toning. They can add variety to your workout as well as extra resistance and intensity.
Arms and Upper Body
You can tone and strengthen your arms and shoulders with a mini ball. Sit on a sturdy chair, hold the mini ball in front of you and make sure your back is straight. Squeeze the ball firmly, count to 10 and rest for 30 seconds. Do 10 repetitions.
Abdominal Exercises
The abdomen is worked significantly harder when using equipment such as a mini ball or Swiss ball, according to Jarcet. To strengthen your abdominal muscles, sit on a sturdy chair or stand. Grab the mini ball with both hands in front of you and firmly squeeze the ball for 10 seconds. Keep your back straight, your stomach pulled in and your buttocks squeezed in. Do 10 repetitions. You can also perform an exercise called scissor kicks, where you lie on the floor and put the mini ball underneath you at the base of your back. Straighten your arms so they are by your sides, with straight legs and pointed toes, stretch your legs upward, keep your back straight and make sure your pelvis is not tilted. Bring one leg up while the other remains down. Alternate the leg movement. Breathe in through the nose and out through the mouth. Do five reps and rest. Do 10 sets of five.
Legs
For the legs, you need to stand with your back to the wall. Make sure your back is straight, your stomach is pulled in and your legs are slightly apart. Put the mini ball between your ankles and keep your feet facing forward. Squeeze your buttocks and push yourself up to the balls of your feet. Hold this stance for five seconds, breathe out and lower yourself back to the floor. Do 10 reps. To help tone and strengthen the ankles and calves, sit on a sturdy chair, put the mini ball on the floor and put your foot on top of it. Roll the ball forward and backward underneath your foot. Do 10 reps and then switch feet.
Caution
Always stretch your muscles before doing strenuous exercise. If you have had a heart attack or any other cardiovascular disorder, it is best to contact your doctor before beginning any exercise regime, according to the Mayo Clinic.
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