You can work out with an exercise ball in almost any setting with very little equipment, including your home, office and gym. Exercise balls help you do stretching, strength training, cardiovascular and combination exercises that work to tone multiple muscle groups at once.
Step 1
Do the squat and reach exercise to strengthen your core and abdominal muscles. Hold the ball in front of you and bend your arms and knees, keeping your back straight and your arms parallel to the floor. Tighten your abdominal muscles, making sure your knees don't extend beyond your feet. Rotate your trunk and reach with the exercise ball toward your left side and hold the position for three deep breaths. Return to the starting position and repeat the exercise on the right side.
Step 2
Perform abdominal crunches on an exercise ball to build and sculpt your abdominal muscles without neck and back strain. Sit on the ball with your feet resting on the floor approximately hip-width apart. Keep your back straight and cross your arms over your chest while tightening your abdominal muscles. Lean back until you feel the exercise in your abdominal muscles and hold the position for three deep breaths. Return to the starting position and repeat for as many repetitions as desired.
Step 3
Add the single-leg stability ball roll and triceps extension exercise to your basic strength-training routine. Stand with your left leg extended back and the top of your left foot resting on an exercise ball, holding a 5- to 8-lb. dumbbell in each hand. With your arms close to your sides, bend your elbows to bring the weights to the sides of your chest. Bending your right knee, lean forward at the waist to form a straight line from your head to your back toe while extending your arms back toward the exercise ball. Return to the starting position. Do 12 to 15 repetitions before switching legs.
Step 4
Do the bridge exercise with an exercise ball to tone multiple muscle groups at once. Lie on your back with your legs resting on the exercise ball. Tighten your abdominal muscles and raise your hips and buttocks off the floor into the bridge position. You should feel the exercise in your abdominal, hamstring and gluteal muscles. Hold the position for three deep breaths before returning to the starting position and repeating. For a more challenging exercise, lift one leg off the ball at a 45-degree angle.
Tips and Warnings
- Vary the squat and reach by holding the ball in a downward or upward position before beginning the exercise.
Things You'll Need
- 5- to 8-lb. dumbbell
References
- MayoClinic.com: Slide Show: Core Exercises with an Exercise Ball: Squat and Reach; Aug. 2009
- MayoClinic.com: Slide Show: Core Exercises with an Exercise Ball: Abdominal Crunch; Aug. 2009
- "Health"; Your Best Body Ever; Shaun Chavis and Su Reid-St. John; Jan./Feb. 2011
- MayoClinic.com: Slide Show: Core Exercises with an Exercise Ball: Bridge; Aug. 2009
Member Comments