Exercise balls are used by personal trainers, therapists and home fitness enthusiasts to tone muscles. This inexpensive piece of fitness equipment helps you work out large muscle groups and primarily targets the abdominal muscles because of the balance required to perform the exercises. Determine the correct size ball for you and sit on top of the ball with your feet flat on the floor. Your knees should be even or slightly lower than your hips.
Abs, Shoulders and Triceps
Tone your shoulders and triceps with your exercise ball and a pair of dumbells. Hold one dumbbell in each hand and place your abdomen on top of an exercise ball, legs extended behind you with the knees straight, the tips of the toes touch the floor. Look down, extend your arms behind you, elbows slightly bent, turn your palms to face up; this is the starting position. Lift your palms toward the ceiling as high as you can go without straining. Relax your shoulders, hold for two seconds and lower to complete one repetition.
Abs, Arms, Chest
Perform exercise ball push-ups to tone your abs, arms and chest. Lay with you abdomen on top of the exercise ball. Lean forward, place your hands on the floor and use them to walk your body forward until your thighs rest on the ball, hands directly underneath your elbows; this is the starting position. Bend your elbows toward your feet up to 90 degrees, keeping them close to your ribcage and come up to the starting position to repeat one repetition.
Abs, Butt and Thighs
Target your butt and thighs with this floor exercise. Lay on your back with the lower part of your legs resting on the ball, arms extended out to the sides, palms down. Contract your abdominal muscles and lift your hips off the floor, forming a diagonal line from your head to your toes; this is the starting position. Bend your knees to move your heels toward your hips, resting the bottom of your feet on the top of the ball. Slowly return to the starting position to repeat one repetition.
All Abs
It's all abs with exercise ball sit-ups. Sit on top of the exercise ball, feet flat on the floor in front of you. Slowly walk your feet further forward as you lean back and let the ball roll up your body until your thighs are parallel with the floor. Lace your fingers behind your head for support and look up; this is the starting position. Contract your abdominal muscles and do a sit-up until your back curls up off the ball, lower your torso to complete one repetition.
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