By incorporating an exercise ball into your workout, you reduce some of the impact on your joints while boosting your flexibility, balance and core stability. You can spice up just about any strength-training workout with an exercise ball, but if you're not sure where to begin, try a few exercises that are ranked among the most effective. But check with your doctor before trying new exercises.
Ball Push-Ups
Your arms, shoulders, chest and core muscles will all feel the challenge of doing push-ups with an exercise ball. Lie on your abdomen on the ball, and use your hands to walk forward on the floor as the ball rolls down to your thighs.Draw your navel up and in toward your spinal column and bend your elbows. Lower your torso toward the floor, hold for three seconds and push your body back up to extend your arms. Rest 60 seconds and repeat 15 times, if you are able.
Ball Bridges
To begin ball bridges, which help tone various core muscles, lie face-up on the floor with your legs on top of the exercise ball. Tighten your abs, elevate your hips and glutes off the floor to create a bridge with your back, and hold the position for three gradual breaths. You should feel your midsection as well as your glutes and hamstrings tighten to maintain your position and balance. Return to the starting position, and repeat 15 times. For an extra challenging workout, raise one leg off the ball for 15 repetitions and do the same on the other side for another 15 repetitions.
Ball Prone Walkout
The ball prone walkout exercises your abdominal muscles, side muscles and muscles in your back. Begin with your stomach on an exercise ball, keeping your palms and feet on the floor at about shoulder-width apart. Tighten your abs, slowly walk forward with your hands, and lift your legs to roll the ball down to your legs. Eventually your thighs or knees should be on top of it and your hands should be directly beneath your shoulders. Keep your legs extended straight and keep your torso tight to keep the bottom part of your body in a straight line. Hold for three seconds, and walk back to the first position. Repeat 15 times.
Ball Pass
The ball pass exercise is essentially an extreme abdominal crunch. Lie flat, face-up on an exercise mat while holding onto your exercise ball. Raise your feet to make your shins parallel to the mat. Raise your shoulders, neck and head, and place the exercise ball in the space between your legs. Lower your legs down to the mat and extend your arms back, then return to the position to grab the ball from your legs. Pass the ball between your legs and hands 10 to 15 times or until you fatigue.
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