A fitness ball, also called a stability ball or exercise ball, is an inflated rubber ball that you can sit on and use in other ways to perform various exercises. The fitness ball is a popular piece of exercise equipment because it's portable, inexpensive, widely available and an effective way to increase the intensity of your workouts.
Weightlifting
Strength training is an important part of any exercise regimen. By lifting weights while sitting or resting back on an exercise ball, you also engage additional muscles and generate increased core stability and leg muscle development. You can lie back against the ball so that your lower back leans against the ball, leaving your butt off the floor. Perform chest presses and fly dumbbell lifts from this position, holding the free weights in both hands.
Crunch
Crunches or situps are an integral part of most complete body-shaping workouts. They strengthen the abdominal and core muscles effectively. Start by sitting on top of a stability ball and walking your feet forward until the ball is positioned under the middle of your back. Cross your arms over your chest, and raise your shoulders and head. Keep your head looking at the ceiling to avoid engaging your neck muscles in the exercise. You'll notice considerable engagement of your thigh and leg muscles that work to keep you balanced on the ball while you crunch.
Back Extension
Finding a suitable piece of exercise equipment to assist you in doing back extension exercises can be difficult. A fitness ball provides a safe platform on which you can perform back-strengthening workouts. Lie on the ball on your stomach with it resting on your lower abdomen. Extend your legs out straight for balance. Lock your fingers behind your head and raise your trunk between four and eight inches. Lower your body and repeat. Increase the intensity by moving forward on the ball so that your hips are resting on it.
Knee Tucks
Knee tucks can be quite strenuous, so you should make sure you are comfortable on the ball and have developed sufficient upper body strength to maintain your stability. Start by lying over the ball on your stomach with your hands and feet touching the floor about shoulder-width apart. Walk forward with your hands, rolling your lower body forward over the ball. Tighten your core muscles to stabilize your body as your continue to roll until your knees touch the ball. Tuck your knees under your body, rolling them over the ball as your knees move toward your chest. Hold for a couple of seconds and then reverse the process, slowly backing your lower body off the ball.
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