An exercise ball, which can also be called a stability ball, balance ball, Swiss ball or physio ball, is a workout prop that can add a variation to almost any exercise. They provide an unstable surface, which forces your body to work harder as it has to balance while performing the strength-training move. Exercise balls can help you to strengthen every muscle group in your body.
Stability Ball Pelvic Tilt Crunch
Step 1
Lie with your middle to upper back on a stability ball, feet flat on the floor in front of you, knees bend and holding a five- to 10-lb. medicine ball in your hands.
Step 2
Raise your arms straight and over your chest while holding the medicine ball.
Step 3
Engage your abdominals and lift your shoulders off the ball as you crunch up and press the medicine ball toward the ceiling.
Step 4
Lower back down to starting position. Complete three sets of 12 to 15 repetitions to work both your upper and lower abdominals.
Elevated Leg Curl
Step 1
Lie with your back on the floor or on an exercise mat, arms relaxed alongside your torso.
Step 2
Place your feet on a medium- to large-sized exercise ball, with your knees bent.
Step 3
Lift your hips off of the floor and roll the ball out with your feet until your legs are straight. Do not lock out your knees, keep a slight small bend in them for safety.
Step 4
Reverse the movement and pull the ball back into starting position. Complete three sets of 10 to 12 reps. The elevated leg curl will strengthen your core, glutes, hamstrings and calves.
Triceps Dips
Step 1
Sit on a stability ball and place your hands directly behind your butt with your fingers pointing toward your glutes. Your knees should be bent and feet flat on the floor about 1 to 2 feet in front of the ball.
Step 2
Press through your hands and lift your butt off of the ball and slightly in front of it.
Step 3
Bend your elbows and lower down until your upper arms are parallel with the floor. Your butt should not rest on the floor but rather hover above it.
Step 4
Push through your hands to straighten your arms. Keeping your butt off the stability ball, lower down again for another repetition. Complete three sets of 12 repetitions; this exercise will strengthen your triceps, shoulders and core.
Things You'll Need
- Exercise ball
- Exercise mat
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