If you're sick of the same old weight routine and want to spice up your strength training, a gym ball offers a versatile option. Stability balls come in different sizes, ranging from 14 to 34 inches in diameter. You can do many exercises with a gym ball to target different muscle groups, from your abs to your arms.
Back Extensions
Back extensions help strengthen your back muscles, which can prevent back pain and injuries. To do a back extension, lie on the exercise ball on your stomach, with your feet resting on the floor. Place your hands behind your head. Roll on the ball until it is under the middle of your stomach. Slowly raise your upper body 4 to 8 inches away from the ball. Hold for three seconds and lower yourself to return to the starting position. Repeat for a total of 12 to 15 reps.
Crunches
Crunches are a popular ab exercise, and you can do them with the support of a stability ball. Lie on your back on the ball, with your knees bent and feet on the ground about hip width apart. Cross your arms over your chest. Tighten your abs and slowly lift your upper body, keeping your neck relaxed and eyes focused on the ceiling. Hold for three seconds and lower yourself back down to rest your back on the ball. Repeat for a total of 20 to 25 reps.
Pushups
Pushups offer an effective upper body strengthening exercise that targets your chest, shoulders and triceps muscles. To perform a pushup with an exercise ball, lie on your stomach on the ball, with your legs extended out straight behind you, feet suspended in the air. Use your arms to support your upper body, with your shoulders directly above your hands. Roll forward on the ball until it is resting beneath your thighs. Once you are in position, bend your elbows to lower your chest toward the floor. Slowly push back up, straightening your arms. Repeat for a total of 10 to 15 pushups.
Overhead Squats
Squats strengthen your gluteal muscles, quads and hamstrings. To do squats with an exercise ball, stand with your feet about hip width apart, holding the ball above your head. Bend your knees to squat down, keeping your weight in your heels, until your thighs are parallel with the floor. Keep your glutes tight and your arms above your head, holding the stability ball throughout the exercise. Slowly push yourself back up to stand. Repeat for a total of 12 to 15 squats.
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