The fitness ball, also known as the stability ball or the balance ball, is a useful tool in your fitness arsenal. It can be the centerpiece of a full-body workout, lending support, causing resistance, adding mobility and forcing you to work just a bit harder. Your fitness ball should be inflated enough so that it only flattens out by about 1 inch or so when you sit on it, and it should be a size that allows you to sit with your feet flat on the floor and your hips and knees at 90-degree angles.
Upper Body
Lie on your ball so that your upper body is supported and your feet are flat on the ground. Lift your hips so your body forms a plank. Use this position to add a challenge to weight bench exercises, like flyes, presses and extensions. Flip over and maintain the same position to do back flyes. You can also lie on your stomach and walk your hands forward on the floor until your knees are on the ball to do pushups. The more you walk your hands forward, the harder the pushups will be. You can also do the pushups with your feet on the floor and your hands on the ball.
Lower Body
Stand with the ball between the curve of your back and a wall to do squats that require you to keep perfect form to avoid dropping the ball. Or hold the ball overhead during your squats to increase the intensity. Lie on your back on the ground with your legs on the ball. Press down with your feet to roll the ball toward you as you lift your butt in the air to work your butt and hamstrings. Resume the starting position and balance yourself between your upper back on the floor and your feet on the ball. Keep your body in a plank position as you do front leg lifts.
Core
Do sit ups and crunches on the ball for extra cushioning and support with the added challenge of staying upright. Lay on the floor and pass the ball from your hands to your feet and back to work your deep abdominals. Lie on the ball on your stomach and walk forward with your hands until your toes are on the ball, then contract your core to roll the ball toward your face until you are in an inverted V position. Lie on your stomach on the ball, support yourself with your hands on the floor, and raise your legs until they are parallel to the floor to strengthen your lower back.
Safety
Always make sure your ball is in good repair before you work out. Look for any pinholes, leaks or faded spots in the plastic that are probably weakened. Look in a mirror when you sit on your ball to check the inflation level, because the ball stretches overtime and may require more air. If you must deflate and store your ball, coat it with cornstarch or baby powder to keep it from sticking to itself, which can cause tears. Consult your doctor before beginning a new exercise routine.
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