Also known as medicine balls, plyo balls are great for building coordination, balance and strength. They come in various weights and can either be bouncing or non-bouncing. Some have one handle and some have two. Most often you will see plyo balls without handles being used to intensify everyday exercises by simply requiring you to balance and engage your core during execution.
Sit-up with Shoulder Pull-over
Lie supine on the floor with your knees bent and feet flat on the floor, holding a plyo ball in your hands. Extend your arms out behind you, parallel to the floor. Contract your abdomen and slowly swing your arms over your body and towards your feet as you begin to lift your head, shoulders and back off the floor. Pause and slowly return to the starting position.
Plyo Ball Push-up
Kneel in front of a plyo ball and firmly grip the top of it with both hands. Contract your abdominals and extend each leg behind you, one at a time, into a push-up position. Ensure that your core is stable and slowly begin to flex at your elbows to lower your body towards the floor. Once your elbows have reached a 90-degree bend, pause and return to the starting position.
Forward Lunge with Torso Rotation
Stand holding a plyo ball with both hands and extend your arms parallel to the floor in front of you. Position your feet hip-width apart with toes facing forward. Stabilize your core and without allowing your arms to drop, lunge forward on your right leg. Once your thigh is parallel to the floor and you have a 90-degree bend in both knees, rotate your upper body to the right. Be sure to twist from the torso and have your arms follow. Rotate back to your midline and then return your right leg back to the starting position, again, not allowing your arms to fall. Repeat on your left leg.
Overhead Plyo Ball Slams
Holding a plyo ball in your hands, relax your arms down in front of you as you stand with your feet slightly wider than hip-width. Keeping your knees over your ankles, shift your hips back as you flex forward and swing the ball back between your legs. After your back is parallel to the floor, begin an upward swing as you stand back up, lifting up onto your tip-toes and drawing the ball overhead. Once fully extended, powerfully swing your arms down towards the floor, throwing the ball down.
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