Although most strengthening exercises isolate primarily one muscle, ball exercises tend to work core muscle groups. With the support of the ball, you can focus on contracting and strengthening groups of muscles. When you strengthen the core, it better prepares your body for other exercises such as running and prevents injuries. You can perform ball exercises on their own or as part of an entire workout routine. A few sample exercises can get you started. You can perform most other floor exercises on the floor.
Frequency, Repetitions and Use
Perform ball exercises as part of cross training, or as a warm-up or cool-down before any cardiovascular exercise activity. Start with five repetitions of each exercise and work up to as many as 30. Take a day of rest between exercises, especially when starting out.
Arms and Legs
While standing up, place the ball between your lower back and a wall. Start to move lower while bending your knees and letting the ball support your back. This squat movement strengthens the quadriceps muscles. Instead of using the wall for support, hold the ball overhead and perform a squat while keeping the ball straight above your head. To give your calves a workout, keep your legs about hip-width apart and squat down to reach the ball. Push off with your legs and jump as high as you can while lifting the ball overhead.
Abdominals
Sit on the ball and lean back while moving your legs forward to place the ball under your lower back. Place your hands behind the head and curl forward in a crunching motion. Alternate with side curls to work with obliques. This exercise also strengthens the lower back. Complete a plank pike-up to work your abdominal muscles and lower back, by lying on top of the ball with your shins on top. Place your palms on the floor. Use your legs and abdominal muscles to move the ball to your middle; keep your head down between your arms so your body stays in a V shape. Hold the exercise for about one minute.
Other Areas
Lie face-down on the ball with your hips on the ball and your toes on the floor. Bring up your chest and shoulders and spread them out to perform an airplane exercise. This works the muscles in your middle and upper back. To work several core muscles at a time, lie on your back and place your legs on the ball. While contracting your abdominal muscles, lift your hips and buttocks off the floor and hold for three breaths.
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