Stability balls come in a variety of sizes ranging from 30 to 85 centimeters. The size of the stability ball you need to use depends on your height. For example, if you are 5 ft. 7 in., you should use a stability ball that is 55 centimeters. Stability balls are mainly used to strengthen the core muscles of the body, but can also strengthen your arms and legs by performing different exercises on the ball.
Arms
Perform push-ups on the ball by balancing your legs on the stability ball and holding the rest of your body weight on your arms. Lower your upper body toward the ground, then push back up with your arms until your torso is level with your legs. Repeat ten to twelve times.
Modify the push-ups by placing your ball against a wall, then placing your palms on the ball, lean in toward the ball and push your body away from the ball using your arms, returning to a standing position. The modified push-ups are good if you have shoulder problems or don't have enough upper body strength to perform the push-ups while balancing your legs on the stability ball.
Abdominals
Sit on the stability ball with your feet hip-width apart. Walk your feet forward so your bottom is at the edge of the ball and your lower back and tailbone are supported on the ball. Place your hands across your chest or behind your head and perform crunches while balancing on the ball. If you feel unstable, spread your legs further apart to provide a more stable base.
Lay on your back on the floor and place the stability ball between your legs. Extend your legs up and over your body, while reaching up with your arms at the same time. Pass the ball from your legs to your arms, keeping all limbs straight throughout the exercise. Slowly lower your hands with the ball to the ground while lowering your legs to the ground. Repeat the exercise, but this time pass the ball from your arms to your legs.
Legs and Gluteals
Work your legs and glutes by holding the stability ball in your hands with your arms stretched out in front of you. Your feet should be about shoulder-width apart. Squat down, keeping your arms straight in front of you and your back flat. Drop your bottom toward your heels and try to reach a position like you are sitting in a chair. Hold this position for a count of three, then stand up again, squeezing your glutes together to push you up. Lay on your back on the floor and place your heels on the stability ball. Place your arms at your sides with your palms flat on the floor. Press your heels into the ball and raise your buttocks and lower back off the floor. Hold this position for a count of three, then lower your body to the floor and repeat for a set of ten to twelve repetitions. Exercise your hamstrings by staying in the same position as the bridge exercise, but instead of just bridging your pelvis off the floor, dig your heels into the stability ball and pull the ball toward your bottom. Keeping your bottom off the mat, extend your legs, then use your hamstrings to pull the ball back in toward your body.
Warnings
Check with your doctor before starting any new exercise program. Purchase the correct size stability ball for your height to reduce the risk of injury while performing exercises on the stability ball. Set a goal for yourself of two to three sets of ten repetitions of each exercise. Don't perform an exercise if it causes you pain.
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