A stability ball, or exercise ball, is a large, over-inflated ball that is designed to target specific muscle groups and improve balance during exercise. Although exercise balls can be used for a variety of different movements, from push-ups to cardio activities, they're most commonly used to challenge core muscles, those of the chest, back and abdomen. If you don't have an exercise ball, there are a number of substitutes that will help you achieve similar results.
Medicine Ball
A medicine ball is a weighted tool that resembles a basketball. Most range in weight from 2 to 15 lb. You can't use a medicine ball in the same way you would use a stability ball for most exercises, but medicine balls add an element of weighted resistance to core activities to give abdominal muscles an extra challenge and force greater stability. Instead of balancing your shins and feet on a stability ball to do elevated push-ups, balance in the plank pose with your hands on your medicine ball, slowly lowering into a push-up, pausing and then pushing back up.
Dumbbell
Dumbbells and other free weights are used in a similar way to medicine balls. The difference is that they are more diverse because you can use them in a variety of ways for arm, leg, chest, back and core exercises. Using dumbbells for exercise mimics real-life movements that can effectively build muscle strength and power. Instead of doing an elevated crunch with your knees bent on a stability ball, try keeping your feet down and holding a medium-weight dumbbell as you crunch up, turning from side to side to work an oblique twist into the move.
Chair
Some movements that you can do with a stability ball, such as triceps dips and single-leg lunges, are just as easy to do with a chair, and your body weight will provide resistance. Strength training with your own body weight can build stronger bones and muscles, reduce your risk of injury, help keep your weight down and help you manage pain and other chronic conditions. Hold the edge of a chair as you lower your body downward for triceps dips, and position one foot on a chair as you stand with the other foot 3 to 4 feet in front for single-leg lunges.
Considerations
In all strength-training and core exercises, form is a top priority for reducing injury risks and boosting effectiveness. Whether you use a stability ball or another exercise tool, it's important to watch a fitness professional or personal trainer demonstrate technique for an exercise before you try it yourself. It's also smart to check with your doctor before beginning a new fitness routine, especially if you are obese or struggle with a chronic health condition.
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