Exercises To Do With The Inflatable Exercise Ball

The inflatable exercise ball is an inexpensive and effective piece of fitness equipment. The correct size ball corresponds to your height. Individuals 5 feet,1 inch to 5 feet, 7 inches should use a 22-inch ball and if your height is between 5-8 and 6-2 use a 26-inch ball. A properly inflated exercise ball compresses about 6 inches when you sit on it.

Dumbbell Press

Tone your abs, arms, chest and shoulders with the dumbbell press. Pick up your dumbbells, sit on the ball and walk our feet out in front of you until your thighs and torso are parallel with the floor. To assume the starting position bend your elbows 90 degrees, your knuckles face the ceiling and your hands are just above chest level. To lift the weight, extend your elbows to lift the dumbbells toward the ceiling. Slowly lower back to the starting position to complete one repetition.

Crunches

Target your abdominal muscles with crunches on your exercise ball. Sit on the ball, lean backward and step your feet forward until your tailbone, back and shoulders rest on the ball. Place your feet flat on the floor. Support your head with your hands and curl up to do your crunch. Your lower back maintains contact with the ball. Hold for two seconds and slowly lower back down to the ball to complete one repetition.

Hamstring Curl

Do hamstring curls to target your legs and butt. Lie on the floor with your arms out to the sides and palms down. Place your lower legs, not your knees, on the exercise ball, feet slightly flexed, this is the starting position. Contract your core muscles to lift your abdomen off the floor forming a straight line from your scapulae to your heels. Bend your knees and place the soles of your feet on the floor. Come back to the starting position to complete one repetition.

Jumping Squats

Pick up your exercise ball and lift it up over your head to target your quadriceps and calves. Place your ball on the floor and stand behind it, feet about 3 feet apart. Bend your knees a maximum of 90 degrees. Place your hands on either side of the ball. Lift the ball over your head while you simultaneously jump into the air, straighten your legs and point your toes. Land on the floor and place the ball on the ground to complete one repetition.