Fitness balls, commonly known as stability balls, come in various sizes and degrees of firmness and can be used for a wide variety of exercises. While it might be advisable to purchase a stability ball for beginners, you may want to seek a more advanced, firmer ball if you perform athletic activities already, even if you have never used a stability ball before in your workout. If you are unsure what to buy, try the ball out in the store or at the gym before buying it.
Step 1
Do stability ball pushups to tone your core muscles as well as your arms and shoulders. Start by lying with your abdomen on an exercise ball and move your hands forward until the ball rests under your thighs, bringing your navel in toward your spine with your elbows slightly bent. Lower your upper body close to the floor and hold the position for three seconds, then push back up so your elbows are straight but not fully locked, keeping your head in line with your spine and your abdominal muscles flexed. Repeat the exercise for five repetitions, working up to 15 as your strength increases.
Step 2
Perform squats with an exercise ball to sculpt and strengthen your buttocks and thighs. Place an exercise ball between an empty wall and the curve of your lower back, standing with your feet shoulder-width apart. Bend your knees and lower your body five to 10 inches, keeping your shoulders level and your hips square. Hold the position for three seconds before returning to the starting position to repeat the exercise. Work up to two sets of 12 repetitions with 30 seconds break between sets.
Step 3
Add the frog jump to your routine to exercise your quadriceps and calves. Stand behind a stability ball on the floor with your legs slightly wider than hip-width apart and your toes turned outward. Squat all the way down, bending your knees slightly deeper than at a 90-degree angle and place your hands on both sides of the ball. Press your elbows into your thighs to deepen the stretch and jump as high as you can, pushing off using the muscles in your thighs and buttocks. Point your toes and straighten your legs while lifting the ball over your head with your arms extended upward. Repeat the exercise for five to eight repetitions.
Step 4
Do the ball pass exercise to tone your abdominal muscles and stomach. Start by lying on your back holding an exercise ball, lifting your feet so your shins are parallel to the floor. Lift your head, neck and shoulders, and place the exercise ball between your legs. Bring your upper body forward to grab the ball, and then lower your body back down, grasping the ball between your feet. Continue to pass the ball back and forth for 10 to 12 repetitions.
Things You'll Need
- Stability ball
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