If you're looking for a way to spice up your old strength-training routine, invest in an exercise ball. Exercise balls, also called fitness balls and stability balls, don't merely add complexity to your workout. When used properly, they also help you target trouble spots and develop a greater sense of balance, according to "Fitness" magazine.
Squats
Before you perform exercise ball squats, find a wall that is empty enough to accommodate you and the ball with at least two feet of free space on each side. Stand facing away from the wall with the ball between the wall and your lower back. Keep your feet at about shoulder-width from apart, gently bend your knees and drop your body five to 10 inches while staying straight. You should feel the exercise working your butt and upper thighs. Hold for three seconds, return to standing and repeat five times. Rest 30 seconds and repeat.
Bridge
Lie face-up on the floor with your lower legs resting on the exercise ball. Tighten your abdomen and lift your butt and hips off the floor to create a bridge. Take three slow, deep breaths in this position, return to your first position and repeat 10 to 15 times, recommends MayoClinic.com. When you do this exercise properly, you should feel it work muscles throughout your torso, butt and backs of your thighs. Add some extra challenge to the workout by raising your left leg off the ball for 15 repetitions and your right leg for another 15.
Pushups
Lie face-down on your exercise ball with both hands holding you in place on the floor. Walk your hands in front of you to roll the ball down to your shins. If you're new to pushups, stop the ball when it gets to your thighs. Holding your hands right under your shoulders and, keeping your torso straight and tightened, bend your elbows out to the sides and drop your chest toward the ground. Once your upper arms are about parallel to the floor, pause briefly and push back up as if pushing the floor away from your body. This exercise should exert your chest and triceps muscles if you perform it properly. Repeat it eight to 12 times. Once you can do this comfortably, rest for 30 seconds to one minute after the set and do one more set.
Frog Jump
Get into frog jump position by making sure you have empty space above and around you. Place your exercise ball on the ground, stand behind it with your legs slightly broader than hip-distance apart and your toes pointed to the sides, recommends "Fitness" magazine. Squat down like a frog, getting your knees into a bend deeper than 90 degrees, and put one hand on each side of the ball. Using your legs and butt as a spring board, jump as high as you can get with your arms outstretched above your head, hands lifting the ball high above you. Point your toes and fully extend your legs as you jump. Repeat the jump four to seven times. You should feel your upper thighs and calves working.
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