Exercise balls, or stability balls as they are also known, can increase the intensity of your workout by adding an unstable aspect to a particular exercise. This requires extra effort from your primary and supporting muscles as they work on stabilizing your body while executing each movement. You can use a stability ball to work out your entire body, and numerous freestanding exercises can be taken up a notch by using an exercise ball.
Step 1
Pick the right-sized ball for your particular level; exercise balls come in a variety of sizes, from approximately 55 to 75 cm. Not only do exercise balls create instability, but the smaller the ball, the smaller your surface area and the more challenging the exercise. Starting with a larger ball and progressing to smaller sizes as you become stronger is an effective method for working with stability balls.
Step 2
Plan a full-body strengthening and toning workout using your exercise ball. Many think of using stability balls only during core exercises; however, they can be used to target every muscle in your body through a variety of exercises, including pushups, triceps dips, rear-deltoid raises, back extensions, squats, lunges, bridges, hamstring curls and planks.
Step 3
Practice and have patience with the exercise ball, as it can be tricky to use at first. Start with fewer repetitions than you would normally do on the floor, and if using dumbbells, keep the weight low so that you will be able to maintain proper form while becoming acclimated to the instability of the balls. Practice with stability balls two to three times per week; as you become stronger, progress to an increased number of repetitions, sets, and heavier weights.
Pushup
Step 1
Kneel on the floor and place a stability ball in front of you.
Step 2
Place your abdomen on the ball and roll your body forward until you are in the top of a pushup position, with the ball under your shins and your hands flat on the floor, with your shoulders over your wrists.
Step 3
Bend your elbows and lower your upper body down until your upper arms are parallel with the floor. Engage your abdominals to remain stable.
Step 4
Push your hands into the floor to return to the starting position. Complete 10 repetitions to strengthen and tone your quadriceps, hamstrings, core, glutes, back, shoulders and arms.
Nose-to-Knee Crunch
Step 1
Place a exercise ball in front of you, with your hands on the ball about shoulder-width apart.
Step 2
Curl your toes under so that you are in a plank position, with your body forming a straight line.
Step 3
Engage your abdominals and bring your right knee in toward your chest. Hold your knee for five to 10 seconds and return it to the floor.
Step 4
Repeat the motion on the left side for one round. Complete 12 to 15 rounds to work your hips, core, glutes, back and shoulders.
Things You'll Need
- Stability ball
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