Exercise balls are a common training apparatus found in most commercial gyms as well as in at-home training setups. Exercise balls facilitate many movements that work your entire body. They are especially useful for training your core muscles. Check with your doctor before making changes in your exercise plan, particularly if you have a health condition.
Incline Ball Pushup
The incline ball pushup is for the lower pectoralis major of your chest along with your core muscles. To perform the exercise, first place the ball on the floor and stand facing away from it. Place your feet on the ball with your legs extended and place your hands on the floor, slightly wider than shoulder-width apart. Lower your torso toward the floor by bending your elbows. Raise your torso back up to the beginning position by extending your elbows.
Decline Pushup
Decline ball pushups target the upper pectoralis major of your chest and also your core muscles. Begin by placing the ball on the floor and stand facing the ball. Place your hands on the ball a bit wider than shoulder-width apart, and place your feet behind you on the floor, with your legs extended. Bring your torso down toward the ball by bending your elbows. Bring your torso back up to the starting position by extending your elbows.
Ball Cross Body Crunch
The ball cross body crunch exercises the obliques and rectus abdominis of your stomach. Place the ball on the floor, and lay your back on the ball. Place your hands by the sides of your head, and place your feet in front of the ball. Raise your upper back off the ball, and move your torso toward your right knee. Return your upper back so it is on the ball. Repeat the exercise with your other side.
Ball Back Extension
Ball back extensions target the erector spinae of your lower back. Begin by placing the ball on the floor and laying your stomach on the ball. Place your hands by the sides of your head, and place your feet behind you with your legs extended. Bring your upper torso down toward the floor by bending forward at the waist. Bring your torso back up by extending at your waist until your back is about parallel to the ground.
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