The internet provides a number of resources for exercises that use stability balls. You can use a stability ball for basic abdominal work, or you can add it to your general workout routine to make traditional exercises like squats and push-ups more difficult. When finding online resources for stability ball exercises, look for organizations that provide detailed descriptions or descriptions with video of the exercise to get a better idea of how to perform the exercise correctly.
Stability Ball Dumbbell Chest Press
You can find informative video on performing a stability ball dumbbell chest press at Exercise.com. This exercise works your pectoral muscles and triceps while also engaging your core. Sit on a stability ball with your feet flat on the ground, hip-width apart. Hold a dumbbell in each hand, resting them in a vertical position on your thighs. Begin walking your feet forward as you simultaneously lean your torso backward, allowing the ball to roll up your back. As you lean backward, lift the weights directly over your chest. When the center of the ball reaches your shoulder blades, your body should form a straight line from your head to your knees. With your arms extended directly over your chest, bend your elbows and lower the dumbbells toward your body. When your elbows form a 90-degree angle, press your arms back to the starting position, making sure to keep your abs tight throughout the movement. Repeat the exercise eight to 12 times.
Stability Ball Circles
If you regularly suffer from tight lower back muscles, Exercise.com suggests performing stability ball circles. Sit on the ball with your feet flat on the floor approximately shoulder-width apart, your knees bent at a 90-degree angle. Place your palms on your thighs. Begin rotating your hips to the left in a circular motion, rolling the ball in small circles underneath you. After performing 10 circles to the left, reverse the movement and perform 10 circles to the right.
Stability Ball Bridge
The stability ball bridge works your butt, hamstrings and core. Lie on the floor with your legs fully extended, your heels resting on top of a stability ball so that your legs form an angle from your hips to your heels. Rest your palms on the floor next to your hips for stability. Press your heels into the top of the stability ball and engage your core as you lift your hips off the floor until your body forms a straight line from your heels to your shoulder blades. Hold the position for three to five seconds, then lower your hips back to the floor. Repeat 10 to 15 times. To make it harder, lift one leg off the top of the ball while your hips are raised, alternating legs throughout the exercise.
Kneeling Side Stretch
A stability ball also works well as a tool to increase flexibility. The American Council on Exercise suggests performing a side stretch while using the ball for balance. Kneel on the floor with a stability ball on your right side, your right palm resting on the top of the right side of the ball. Keeping your hips squared, lean slightly to the right, using the ball as a support for your forearm and elbow. Reach your left arm up over your head as far as you can to the right, stretching your left side. Hold the position for 20 to 30 seconds, then release the stretch. Move the ball to your left side and repeat the exercise, this time stretching your right side.
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