A stability ball has many names -- Swiss ball, exercise ball or fitness ball -- and many functions. This fitness equipment originally emerged as a physical therapy device, designed to support the body in exercises for the abdomen and back and challenge the postural muscles to stabilize the body during exercises. Adding exercise ball moves to your workout challenges your body in new ways while you perform pushups, abdominal crunches, squats or shoulder presses.
Step 1
Choose a ball that is the right size for you. Test the ball by sitting on it. Your knees and hips should be at around the same level. If you sink lower than the knees, the ball is too small. If your hips are higher than your knees, the ball is too large.
Step 2
Place the exercise ball between your lower back and a wall while standing with your feet slightly more forward than your hips. Place your hands on your hips as you bend the knees to lower your buttocks toward the ground, letting the exercise ball rotate up your back as you lower. Do not let your buttocks go lower than your knees. Slowly straighten your legs to rise to your beginning position. Repeat 10 times, rest and then perform two additional sets.
Step 3
Lay your torso over the exercise ball, placing your hands on the ground. Slowly walk the hands away from the ball, stopping when the ball is touching either your thighs or your lower legs. With your hands underneath your shoulders, bend your arms to perform a pushup, bringing your chest toward the floor. Push against the floor to bring your upper body back to your starting position. Repeat eight to 10 times. Rest and then repeat for two additional sets.
Step 4
Sit on the exercise ball and walk your legs out until the ball supports your lower back. Cross your arms over your chest or place them behind your head, and then contract your abdominal muscles to perform an abdominal crunch, lifting the upper body up toward the ceiling. Slowly lower your body to the starting position, then repeat 10 to 12 times.
Step 5
Hold a hand weight in each hand and sit on the ball, keeping your torso as straight as possible. Lift your weight to where your arms are aligned with the shoulders, and then bend the arms so the forearms are bent and your palms face the wall in front of you, which is a shoulder press position. Straighten your arms, lifting them toward the ceiling. Once you reach the top of the position, lower the arms to the 90-degree angle position and repeat 10 times. Sitting on the stability ball causes you to work the abdominal muscles while you work the arms.
Things You'll Need
- Stability ball
- Two dumbbells, between 5 and 12 lbs.
References
- Gaiam Life: Balance Ball and Chair FAQs, Reviews & Tips
- "Fitness"; Our Best Stability Ball Exercises; Lexi Walters
- Spine-Health; Exercise Ball Therapy for Lower Back Pain Relief; Thomas E. Hyde; Nov. 2010
- Mayo Clinic: Core Exercises with a Fitness Ball
- American Council on Exercise: Stability Ball Workout
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