When you think of strength training, you might think of massive body builders pumping huge iron. But according to the Centers for Disease Control, the training is recommended for all ages to build muscle strength and strengthen bones. While the average person doesn't need to have the same strength training routine as a body builder, there are tools, such as exercise balls, that provide effective workouts regardless of age or ability. Exercise balls aren't just for beginners and you can add them to any routine to pump up the intensity.
Beginners
Exercise balls offer little stability, which forces you to utilize multiple muscles at once, not only to perform the exercise, but also to stay balanced. This can be tricky if you're a beginner and it may take time for you to get acclimated. Not inflating the ball to its full capacity will allow it to flatten when you sit on it, making the base broader for added stability.
Arms
Strength training can help all areas of your body. Doing push-ups can sculpt your arms, but doing them while your feet are resting on the exercise ball adds some oomph. This move can be made easier by putting your knees on the ball instead of your feet. To intensify it, change your hand position, moving your hands closer or farther apart. Exercises you would normally do on a weight bench, such as a bench press, can be done on the ball as well.
Core
Core strengthening exercises such as crunches and sit-ups also can be done using an exercise ball. Modify the exercise by holding your arms straight out above your head. Try laying on the ball face up to intensify full leg lifts from the hip. Lying on your side on the ball will intensify side crunches by lifting the upper body with your outer leg.
Lower Body
To strengthen the lower part of your body, try sitting upright on the ball and do either single or double-leg lifts while balancing. To intensify this, add foot weights. You also can take squats to a new level. Place the ball behind your lower back and using only your back, rest it against a wall squarely. When you squat, the ball will roll up the wall and your back. Squeeze in your abdominal muscles and keep the ball balanced in the middle of your back.
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