A body ball is known more commonly as a stability or fitness ball. This training apparatus is inflated with air, causing your body to be off balance when you use it. This activates a high amount of muscle fiber and promotes better stability. You can perform the exercises with the body in multiple positions.
Plank
A plank is a basic abdominal exercise performed from a face-down position on the ball. Put your hands on the floor and lie across the ball on your stomach. Slowly walk your hands forward until your lower shins are on top of the ball. Position your hands directly under your shoulders and rise your hips to form a straight line from your shoulders to heels. Hold this position for 10 to 20 seconds and walk yourself back to the starting point. The farther down you position your legs on the ball, the more challenging the exercise, the Mayo Clinic says.
Elevated Pushups
Elevated pushups work the chest, shoulders and upper arms. These are begun from the plank position. Slowly bend your elbows to lower your body down. Once your chest is right above the floor, steadily push yourself back up and repeat. In similar fashion to the plank, these exercises become harder the farther down you place your shins. They're most challenging if you place your toes on top of the ball.
Back Extensions
Back extensions work the erector spine muscles, which run down the length of the spine. These exercises are performed from a face-down position on the ball with your arms at your sides. Put your hips near the top of the ball and fold your torso down toward the floor. Keeping your legs extended and toes on the floor, raise your torso as high in the air as possible. Hold this position for a second, slowly lower yourself back down and repeat. If your feet slip on the floor, pin your heels against a wall. You can also add a twist at the top of the movement to target your obliques. If you do this variation, put your hands on the sides of your head, Women's Health says.
Lunges
Lunges work the glutes, hamstrings and quadriceps all at the same time, and you need a wall to perform them. Press your middle back into the ball to pin it to the wall. After placing your legs in a staggered stance, lower yourself by bending your knees. Once your front knee forms a 90-degree angle and your back knee is right above the ground, stand back up. Repeat for a set of reps and switch your lead leg. You can increase the resistance by holding dumbbells at your sides.
Shoulder Bridge
A shoulder glute bridge works the glutes, hamstrings and lower back muscles. It's performed from a face-up position. After lying on your back, lift your legs and rest the back of your heels on top of the ball. Steadily press down to lift your hips and form a straight line from your shoulders to your heels. Once you get into this position, raise your right leg in the air and hold for a second. Slowly lower your leg, then lower your hips back to the floor. Repeat the movement and raise your left leg in the air. Continue to alternate back and forth between legs.
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