Exercise balls provide a simple workout aid that is easily transportable and storable. These highly adaptable exercise aides also provide support for your body in ways that using the floor by itself would not, as the ball will conform to the curves of your body and ease joint strain. Many exercises that can be done with a standard exercise ball, which target different muscle groups.
Crunch
Step 1
Sit on your exercise ball with your legs bent at a 90-degree angle at your knees.
Step 2
Walk your feet forward until the exercise ball is located at your lower back. Place your hands behind your head, but do not interlace your fingers. Maintain a 90-degree angle of your knees after you have moved the exercise ball to your lower back.
Step 3
Tighten your abdomen and raise your upper body up into a crunch. Hold the crunch for a second or two and then relax your abdominal muscles to your starting position.
Step 4
Perform as many crunches as is appropriate for your fitness level.
Back Extension
Step 1
Lay with your stomach down on the exercise ball so that it supports your abdominal area. Support your legs with your toes with your legs extended behind you and about a foot apart.
Step 2
Place your arms back behind your head. Do not interlace your fingers behind your head.
Step 3
Raise your torso up so that your body is straight. Do not hyperextend your back, because this can cause back injury. Slowly relax your muscles until you return to your starting position.
Step 4
Perform as many back extensions as is appropriate for your fitness level.
Supline Plank
Step 1
Lay on the ground with your back flat on the ground. Place your legs up onto the exercise ball so that your calves are rested on the top of the ball. Place your hands flat on the floor at your sides.
Step 2
Tighten your stomach muscles. Raise your body into a straight position by contracting your hips and leg muscles. Hold this position for three seconds. Slowly relax your muscles so that you return to your starting position.
Step 3
Perform as many repetitons as is appropriate for your fitness level.
Things You'll Need
- Exercise ball
- Clear area, 6 feet by 6 feet
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