An exercise ball is an inexpensive, inflatable piece of fitness equipment. It develops your balance and allows you to target your abs and other major muscle groups at the same time. The proper size exercise ball places your hips at a 90-degree angle, or slightly greater, when you sit on top of it with your feet flat on the floor.
Pushup
Do pushups on your large exercise ball and target your back and shoulders, as well as your glutes and thigh muscles. Place your stomach on top of the exercise ball, knees straight and hip-width apart. Place your hands close to the top, fingers pointing toward the floor. Give the ball a squeeze for stability. Press yourself off the ball by extending, but not locking, your elbows. Slowly lower your body down to the ball and complete one repetition.
Overhead Triceps Extension
Perform this classic triceps exercise sitting on a large exercise ball. Grab one dumbbell and sit on the ball, feet flat on the floor and at least hip-width apart. Wrap both hands around the handle and raise your arms overhead, this is the starting position. Your pinky fingers should be closest to the front. Circle your shoulder blades up, back and down. Slowly bend your elbows so the weight goes behind you, no farther than a 90-degree angle. Raise your hands to the starting position to complete one repetition.
Wall And Ball Squats
Roll a large exercise ball up and down the wall to tone your thighs and butt with this squat exercise. Put your ball behind you in the curve of your lower back, back up to the wall and stand with your feet hip-width apart to take the starting position. Squat down by bending your knees no more than 90 degrees. The ball follows and rolls up your back. Take one deep breath and roll up to the starting position to complete one repetition.
Half Moon
Perform the half moon yoga pose with a small exercise ball. Stand 1 foot from your ball, feet together. Bend forward from your hips to place your palms on the ball, fingers pointing away from you. Raise your right leg parallel to the floor. Swing your right arm out 180 degrees as your torso rotates to face the right wall. Look at the thumb of your right hand. Hold for up to 30 seconds. To come out of the posture, follow the steps in the reverse order and repeat on the other side.
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