An exercise ball is a versatile fitness tool that can help strengthen and tone your body. Although it is a simple piece of equipment, the exercise ball can be used in many ways. You can choose from different exercise ball workouts to incorporate into your all-over strengthening routine at the gym, and enjoy the benefits of becoming stronger and more toned.
Upper Body Exercises
You can use the stability ball to help strengthen the major muscles in your arms, shoulders and core. Perform pushups by lying on your stomach on the ball and walking your upper body forward on your arms, until the ball is supporting your thighs. Keep your abdominal muscles tight. Bend your elbows and lower your body to the floor, holding for 3 seconds. Push up until your elbows are straight. Do 10 to 15 reps.
Core Exercises
You can do many exercises with a stability ball to strengthen your core muscles. For a basic workout, try doing crunches on the ball. Begin by sitting on the ball with your knees bent and feet resting on the floor, about hip-width apart. Tighten your abs and lean back a few inches until you feel your abs working. Hold for 3 seconds and return to an upright position. Repeat 15 to 20 times. For a more challenging workout, use a free weight from the gym to hold across your chest during the exercises. Try a weight amount that you can lift but is challenging by the final reps.
Lower Body Exercises
To strengthen your gluteal muscles, thighs and hamstrings, do squats with an exercise ball. Begin by putting the ball between your back and a wall, standing with your feet about shoulder-width apart. Bend your knees and lower yourself 5 to 10 inches, until your thighs are parallel to the floor and you are in a sitting position. Hold for 3 seconds then rise back up to a standing position. Do two sets of five to 12 repeats, resting for 30 seconds between each set. To make the exercise more challenging, hold one dumbbell in each hand with your arms by your sides throughout the squats.
Considerations
Most gyms have a variety of sizes of exercise balls to choose from. To find the right size for you, sit on a ball with your feet flat on the floor. Your knees should be at about a 90-degree angle, with your thighs parallel to the floor or slanting slightly down. If the ball is the right size for your body, when you sit up straight, your pelvis, shoulders and ears should be in a vertical line.
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