Fitness balls come in various sizes for different workouts, but for most exercises you will want a fitness ball that allows your knees to be at a right angle when you sit on the ball with your feet on the floor, according to MayoClinic.com. As you progress, a firmer fitness ball can provide more resistance for a more challenging exercise routine.
Step 1
Perform the plank-up exercise with an exercise ball to strengthen and tone your abdominal and quadriceps muscles. To do the exercise, kneel on the ground with your toes tucked under and place your elbows on the center of an exercise ball. Lift your knees off the ground and straighten your legs so your body forms a straight line from your head to your heels. Hold the position for 45 to 60 seconds before resting. Repeat the exercise for the amount of repetitions desired.
Step 2
Do the roll the ball shuffle on days when you do cardiovascular exercises. To do the roll the ball shuffle, stand with your feet just slightly wider than hip-width apart with an exercise ball in front of you. Get into a low squat position and push the ball with your left hand so it rolls to the right. Shuffle sideways to catch the ball with your right hand before pushing the ball to the other side and catching it with your opposite hand. Repeat the exercise for one minute, alternating sides.
Step 3
Add the quadriceps pulse exercise to your regular exercise routine to tone your back, abdominal muscles, obliques and buttocks. To properly perform the exercise, lie face down with your stomach on the center of an exercise ball with your toes firmly on the ground and your right palm on the side of the exercise ball. Extend your left arm forward and lift your right leg behind you so that it is parallel to the ground. Lift and lower your arm and leg in succession 1 to 2 inches for 15 to 20 repetitions. Switch sides and repeat, doing three sets on each side.
Step 4
Do the punch and twist exercise on strength training days. To do the exercise, sit on an exercise ball with your knees bent and your feet on the floor, holding an eight- to 10-lb. dumbbell in your right hand. Roll down until only your head, neck and shoulders are on the ball with your feet supporting your weight directly under your knees. Bend your right elbow to a 90-degree angle with your palm forward and your elbow directly out toward the side of your body. At the same time, extend your left arm out to the side. Pull your left arm in toward your body, twisting your midsection to the left while pressing into the ball with your bent left elbow, and move the weight in your hand upward with a punching motion before returning to the starting position. Do 12 to 15 repetitions before switching sides and repeating the exercise.
Things You'll Need
- Exercise ball
- Dumbbell, 8 to 10 lbs.
References
- "Fitness": Golden Girl; Patty Adams Martinez; February 2011
- "Health" magazine; Your Best Body Ever; Shaun Chavis, Su Reid-St. John; January/February 2011
- MayoClinic.com: Slide Show: Core Exercises With a Fitness Ball
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