The exercise ball is one of the most popular and versatile pieces of exercise equipment used to tone muscles. Exercise balls are also known as physioballs, Swiss balls and fit balls. They are made of vinyl and tone the entire body, as well as improve core strength and stability. Exercise balls are fairly inexpensive, and individuals at any exercise level can use them.
Inner Thigh Crunch
The inner thigh crunch targets the thigh and abs. To do this exercise, lie flat on your back on the floor with knees bent at a 90-degree angle. Your shins should be parallel to the ground. Place the exercise ball between your knees, squeeze your legs together and hold the position. While in this position, inhale and lift heels toward the ceiling, keeping your knees bent. Exhale slowly and return body to starting position. If you have trouble keeping your back on the floor, place hands on floor under the small of your back. Do as many as you can do comfortably.
Core Muscles
This exercise will tone core muscles and increase stability. Kneel on the floor with the exercise ball in front of you. Roll onto the ball and walk out with your hands until ball is at your knees. Your legs will be stretched straight out behind you. With your knees, roll the ball forward, squeezing your abdominal muscles inward. Return the ball to the starting position with your knees, using your abs to keep your body balanced. Do as many as you can.
Bridge
The bridge targets the buttocks, abs and backs of thighs. Lie flat on your back on the floor and extend your legs out. Feet should be hip width apart, and both your feet and calves should be resting on the ball. Exhale and draw abs in, then lift butt toward ceiling. Don't arch the back. Hold position for a couple of seconds and return butt to the floor.
Pushups
Pushups target shoulders, back, triceps and abs. To do this exercise, roll onto the ball and walk forward on your hands until the ball is centered on your thighs. Hold your body in a straight line by extending your legs straight out behind you. Keep your body in a straight line, inhale, bend your elbows and lower chest toward the floor. Then exhale and push back up to plank position. Do as many as you can.
Squats
Stand with your back toward the wall and place the ball so that it's centered at the small of your back. Back up against the wall and tighten your midsection. Press your hips back and bend knees to a 90-degree angle until you are in a sitting position, careful not to let knees extend past the toes. Return to standing position and repeat exercise as many times as possible.
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