An exercise ball can add variety to your strength and flexibility workouts. Exercise balls range in diameters from 14 to 34 inches and are made of durable, flexible PVC. An exercise ball offers support and can improve your balance and strength when used with exercises that target different muscle groups.
Crunches
Crunches strengthen your ab muscles and improve your balance if you use a stability ball. Lie on your back on the ball, with your knees bent and feet on the floor. Place your hands across your chest and tighten your ab muscles, lifting your upper body into the air. Keep your eyes focused on the ceiling and do not strain your neck. Hold for three seconds and lower your body back onto the ball. Repeat for a total of 20 to 25 crunches. To make the workout more difficult, try holding a free weight across your chest.
Back Extensions
To strengthen your back muscles using an exercise ball, you can do back extension exercises. Lie on your stomach on the exercise ball with your hands behind your head. Roll forward on the ball until it is below your stomach. Lift your upper body off the ball, forming a straight line with your back. Hold for three seconds then lower your body back to the ball. Repeat for a total of 15 back extensions.
Hamstring Curl
To target your abs, hamstrings and thighs, you can do hamstring curls with an exercise ball. Lie on an exercise mat on your back with your knees bent and feet resting on the ball. Inhale, lift your bottom and push the ball away from you, straightening your legs. Exhale and bend your knees to bring the ball back in. Keep your bottom lifted up off the ground and repeat the exercise for a total of 10 repetitions. Once you master the exercise, you can try it with one leg at a time, keeping the other leg in the air above the ball. Do 10 reps on each leg.
Pushups
Pushups build your chest, shoulder, triceps and ab muscles. Lie on your stomach on the ball, with your arms extended to the floor and feet dangling off the ball. Roll forward until the ball is below your thighs. Slowly bend your elbows and lower your chest toward the floor, keeping your abs tight. Hold for three seconds, then raise back up to the starting position, straightening your arms. Repeat to do 10 to 15 pushups.
Member Comments