Using a stability or fitness ball as part of your exercise routine is an effective way of building strength and balance. Whether you're a novice or advanced exerciser, the ball provides support to help work core muscle groups and to perform even the most challenging exercises. By adding short bursts of cardio exercises using the ball, you can achieve a total body workout. Before beginning any exercise, always consult your doctor.
Jumping Jack
Warming up before beginning any exercise program is critical. To do this on a ball, sit on the ball with your feet hip-width apart and your arms at your sides. Bounce on the ball and lift your arms up over your head while moving your feet out to each side as if you were doing a jumping jack. Move your feet back in, lower your arms and repeat.
Weight Press
Tone your shoulders, chest and arms using this low-impact exercise. Lie flat on the ground with your legs and heels resting on the exercise ball. With your palms facing forward and holding lightweight dumbbells, press the dumbbells straight above your shoulders while you exhale. Hold for three counts and lower the weights. Repeat the exercise.
Walkout
Target your back and abs using this walkout exercise. Lie over the ball so your stomach is resting on the ball. Place your feet and hands on the floor, hip and shoulder-width apart. Exhale, tighten your abdominal muscles and slowly walk forward using your hands until your thighs or knees touch the ball. Your feet will lift off the ground. Hold for three deep breaths, inhale and walk backward until your feet touch the ground.
Step Touch
Add a minute of cardio to your workout between your strength exercises. Sit on the ball with your feet together. Step out your right foot to the right and follow with the left. As the ball rolls, slightly lift your buttock. Repeat in the opposite direction.
Sit-Ups
Sit on the ball with your feet hip-width apart. Slowly lean backward and walk backward until your back and shoulders touch the ball. With your legs at a 90-degree angle and your hands behind your head, lift your upper body forward, exhaling and tightening your muscles while doing so. Continue to raise your body until your upper back is off the ball. Hold for several seconds and then slowly lower your body and repeat.
Overhead Squat
Tone your quadriceps and buttocks using this exercise. Hold an exercise ball with legs hip-width apart. Keeping your arms close to your sides, raise the ball over your head so that your arms are completely extended. Squat and hold for one count. Return to the standing position and repeat.
Back Stretch
Cool down after exercising using a fitness ball. Lie on your back on the ball so that your entire back is hanging over the ball. Keep your knees bent and feet flat on the floor. Extend your arms over your head with your palms facing up. Slowly straighten your legs out in front of you, rolling the ball with you. Relax for three deep breaths and then slowly bend your knees, walk in and repeat.
Expert Advice
When first performing exercises on a fitness ball, repeat each exercise five times. As you build your strength, perform 10 to 15 repetitions and add more air to the ball to make exercises more challenging.
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