An exercise ball is one of the most versatile pieces of equipment that you can have in your personal stock. You'll find endless ways to use the ball to create instability and postures that allow you to rev up your usual workout. Use an exercise ball from head to toe, to tone and slim your body by using each of your major muscle groups during a workout.
Step 1
Sit on the ball with your knees bent at a 90-degree angle. Slowly walk your feet outward until only your upper back is on the ball and your body is parallel to the ground. This is the ideal position for ball crunches. Engage your abdominal muscles and raise your head, neck and upper back from the ball. You'll notice that you roll forward slightly. Hold for 3 seconds before lowering yourself back down to the ball. Repeat 12 to 15 times.
Step 2
Exercise your arms and chest by standing up carefully. Kneel on the floor and position the ball behind your bottom. Carefully support yourself by placing your hands on the floor and rolling your shins on the ball. Walk your hands forward until your shins are on the ball and the rest of your body is parallel to the ground. Commence pushups by lowering your upper body toward the ground and rising back up. Repeat 12 to 15 times.
Step 3
Place the ball against a flat wall and press your back against the ball. Inhale and slowly roll your body and the ball down the wall until your knees reach a 90-degree angle. Hold for 3 seconds before you roll back up the wall. This is a supported squat ideal for toning your glutes and hamstrings. Repeat 12 to 15 times. For a more advanced version of the exercise, hold a free weight in either hand for extra resistance.
Step 4
Lie on the floor with the ball under your legs. Roll the ball so that it's under your calves in order to complete a bridge. Supporting yourself with your arms on the floor, press your legs down into the ball and push your pelvis upward until your bottom is off the floor. Hold the pose for 3 seconds or raise your right leg off the ball for an advanced exercise. Hold for 3 seconds, release and then repeat on the other side. Repeat 12 to 15 times.
Step 5
Stretch your body after a workout on the ball to help relieve muscle soreness. Lie on the ball and stretch backward, conforming your spine to the curve of the ball to stretch your back muscles. Knee and push the ball in front of your body and grip with both hands as you move into a modified child's pose with your face to the floor to finish your workout.
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