Stabilizer ball exercises are designed to strengthen your core muscles as well as your biceps, quadriceps and any other muscle you are interested in toning. In addition to strengthening, stabilizer ball exercises will help you improve your balance as well as your coordination. Stabilizer ball exercises range from abdominal crunch exercises to tricep dips.
Abdominal Crunch
This stabilizer ball exercise will strengthen your upper and lower abdominal muscles. Sit up straight on a stabilizer ball with your feet flat on the ground and your arms crossed with hands on opposite shoulders. From this position, lean back until you are at a 45-degree angle with the ground. Maintaining your balance on the ball, tighten your core and lift up until your are back to your original position. Lower yourself and repeat until fatigued.
Stabilizer Ball Pushup
This exercise will strengthen your core muscles as well as your biceps. Place both of your ankles on the stabilizer ball, extending your arms toward the ground at shoulder height. From this pushup position, bend both of your arms at the elbows until you are close to the ground. Push back up until you are parallel with the floor. According to Sports Injury Clinic, you can make this exercise more difficult by balancing on the ball with only your feet instead of your ankles.
Standing Ball Exercise
This exercise is designed to reduce lower back pain. Place a stabilizer ball in between your low back and a wall. Hold it in place by pushing backwards on he ball. Start the exercise with your back straight and knees at 45-degree angles. Slowly slide down toward the floor, bending at the knees until you are at a 90 degree angle. Hold this for five seconds before returning to your original position. Repeat until fatigued.
Plank
This plank exercise will strengthen your abdominal muscles as well as your other core muscles. Roll onto a stabilizer ball with your arms extended toward the ground in a pushup position. The ball should be balanced just under your hamstrings with your body parallel to the ground. Begin walking your hands away from the ball until the ball is balancing on your feet. Hold this position for as long as you can before losing your balance.
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