You don't need expensive gym equipment to get a full-body workout. Instead, you can invest in a weighted medicine ball and stability ball to tone and sculpt your entire body. Talk to your doctor before using a medicine ball or a stability ball in your workout routine, especially if you have injuries or a health condition.
Stability Ball Push-Up
Strengthen and tone your arms, chest and shoulders with the stability ball push-up. Place a stability ball on the ground, then lie on your stomach on top of the ball. Place your hands on the ground and walk forward, centering the ball over your thighs so your legs are straight and in midair and your toes are off the ground. Start with your arms completely straight, then push into the ground with your palms as you bend your elbows, lowering your torso to the ground. Hold for three breaths, then push back into the ground with your hands to straighten your elbows. Keep your elbows relaxed -- do not lock them. Repeat five times.
Crunch With Stability Ball and Medicine Ball
Tighten and tone your abs with a crunch exercise that utilizes both the medicine ball and the stability ball. Place a stability ball on the ground and sit on top of it with knees bent and feet flat on the ground. Hold a weighted medicine ball in front of your chest with both hands. Take a few steps forward with your feet so you must lean your upper body backward slightly to stay balanced on the ball. With straight arms, lift the medicine ball over your head. Engage your abdominal muscles as you bring your shoulders, neck and head up slightly. Hold for one breath, then lower. Repeat 15 times.
Stability Ball Squat
You can tone your quadriceps and butt with the stability ball squat. Hold an exercise ball with both hands and stand up straight, with both feet flat on the floor and your legs at about hip-width. Straighten your elbows and lift the stability ball as high as you can toward the ceiling. Bend your knees and lower your body into a squat, balancing your body weight on your heels. Take one breath and straighten your legs. Keep the ball over your head as you repeat the exercise 15 times.
Stability Ball and Medicine Ball Pull-Up
Tighten your shoulders, arms, back and chest with both the stability ball and the medicine ball. Place a stability ball on the ground and sit on top of it with your knees bent and both feet flat on the ground to maintain balance. With both hands, hold a 4-pound medicine ball. Step forward with your feet until the stability ball is supporting your head and shoulders. Keep your knees bent, your legs at shoulder-width and your back straight to maintain balance. Straighten your elbows to lift the medicine ball directly over your head, then move your arms so the ball is pointing at the ceiling right above your chest. Bring your arms back down to your chest and repeat the exercise.
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