Aerobic Ball Workouts

An aerobic ball, which is more commonly referred to as an exercise ball, stability ball or Swiss ball is an exercise tool that isolates your core muscles while you exercise, strengthening and toning in the process. Working out with an aerobic ball also aids in improving your balance and stretching the major muscle groups in your body.

Plank

Lie down with your stomach resting on the aerobic ball and your feet resting on the floor behind you. Slowly lean your body toward the front of the ball until the palms of your hand can rest flat on the floor in front of you. Begin to walk your hands forward until your upper thighs are resting on the ball and your feet are hanging off the back. Your arms should be extended and fully supporting your body weight. Tighten your core muscles and hold as you take three slow, deep breaths. Hold the position longer if you are able to maintain your balance. Return to the beginning position. Perform 10 planks.

Push-Ups

Begin by lying with your abdomen resting on the aerobic ball and your hands resting on the floor in front of you. Walk forward on your hands until your thighs are under the ball. Bend your elbows and lower your torso down toward the floor. Hold the lowest position for three seconds. Push your body back up, straightening your elbows to the point just before they lock. Engage your abs for the duration of the exercise and ensure that your head remains even with your spine. Begin by doing five to 15 push-ups and adding more as you feel comfortable.

Back Extension

Place the ball under your lower body and hips. Your knees can be slightly bent or straight. Place your hands behind your back or head and roll yourself down the ball. Pull in your abdominal muscles and raise your chest up from the ball, lifting your shoulders until your body forms a straight line. Roll back down the ball and perform 12 to 16 back extensions.

Hip Extension

Lie down on your back and prop your feet up on the ball. Tighten your abdominal muscles, squeeze your glutes and slowly raise your hips until your body forms a straight line from your feet to your shoulders. Hold the raised position for three seconds and lower yourself back down. Do 12 to 16 hip extensions. If you find the exercise to be too easy, lift one leg off the ball when you are in the raised position.