A balance ball, also called a stability ball or exercise ball, is an oversize rubber ball filled with air. Developed in Italy in the 1960s, balance balls made their way to the U.S. in 1989. With a balance ball and some weights, you can do exercises that target all the major muscle groups.
Legs
Placing a balance ball between you and a wall helps maintain proper body alignment while you do squats. Put a stability ball against the wall with your lower back pressed into the ball. Hold a dumbbell in each hand. Take two small steps forward, keeping your back against the ball, and set your feet hip-width apart, toes pointing forward. Push your hips back and bend your knees. Lower yourself until your thighs are parallel to the ground. Pause for a count and then press back up.
Chest
Target your chest, triceps and shoulders with a dumbbell press on the balance ball. Hold one dumbbell in each hand. Sit on a balance ball. Walk yourself forward until your upper back and shoulders are on the ball and your hips are off the ball. You should be a straight line from your shoulders to your knees. Hold the dumbbells overhead with your palms facing forward. Bend your elbows and lower the weights to your sides. Stop when your upper arm is parallel to the floor and you have a 90-degree bend in your elbow. Pause for a count, then press the dumbbells back up.
Back
Hold a dumbbell in each hand. Lie face down on the balance ball with your hips on the ball. Extend your legs behind you, supporting your weight on your toes. Lift your chest off the ball and look forward. Hang your arms straight down with your palms facing your feet. Squeeze your shoulder blades together and down. Bend your elbows and pull the dumbbells up to your sides. Let your elbows move past your sides. Squeeze your back, then slowly lower the dumbbells.
Abdominals
Sit on the balance ball and walk yourself forward until your shoulders and back are on the ball. Position your heels directly below your knees. Hold a dumbbell on your chest. Exhale and crunch up. Pull your shoulder blades off the ball, but keep your low back pressed into the ball. Think about pulling your rib cage toward your pelvic bone. Inhale and lower your upper back down to the ball. Target your obliques, or side abs, by twisting your shoulder toward the opposite knee as you crunch up.
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