Working out with an exercise ball, or stability ball, creates a dynamic workout that challenges you beyond the usual. By adding a ball to your workout, you add an element of instability, forcing your muscles to not only work on the exercise, but also to stabilize and maintain your balance. The workouts can be fun, though you need to pay careful attention to form.
Pushups
It may not seem that pushups can be fun, but using an exercise ball to complete a pushup helps you control the exercise to your level of ability. If you're very fit, roll out so that only your feet remain on the ball. If you're just starting out, keep your upper thighs on the ball. To complete the pushup, support your back by pulling in your abdominal muscles and rolling your shoulder blades back and down. With your hands beneath your shoulders and your head aligned with your spine, bend your elbows and descend to the floor. Rise and repeat as you can.
Back And Glutes
Working the ball into your glute and back routine breaks up your usual workout and allows you to use the ball to ensure proper form. Lie face down on the ball and roll out so that your hands are beneath your shoulder and your hips are on the ball. Brace your core and roll your shoulders back and down. Lift your legs at the same time so that your body is in one long line. Hold for a moment and release your feet back to the floor. Don't lift past alignment with the rest of your body -- this overextends your spine. You WIll feel the ball slightly roll forward if you do this, so pay attention to its position.
Jump
Using a ball as part of jumping routine works more than your calves and thighs. It also works your funny bone as you attempt to maintain your control of the ball and explode into the jump. Place the ball in front of you and squat down deeply with your core tight and toes turned out. Clasp the ball on either side. Jump up while simultaneously lifting the ball above your head.
Considerations
When you're using a stability ball, make sure you're using one that fits you correctly. In general, the taller you are, the larger the circumference of the ball you should use. A simple test is to sit on the ball. If your hips dip below your knees when they are bent with your feet flat on the floor, the ball is too small or may need to be further inflated. The American Council on Exercise recommends that a stability ball should not compress more than 6 inches when you sit upon it.
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