Exercise balls come in a variety of sizes and are fitness props that help you attain better balance and agility while strengthening your core. They are known by several different names, including Swiss balls, balance balls and stability balls and offer numerous traditional exercises, such as the abdominal crunch and squat; you can incorporate the use of an exercise ball into almost any workout move.
Triceps Dip
Step 1
Place a medium to large sized exercise ball against a wall and sit on it, facing away from the wall, with your feet flat on the floor in front of you.
Step 2
Place your hands on the ball next to each leg, pointing back, and lift your buttocks up off the ball. Bring your hips in front of the ball.
Step 3
Bend your arms as you lower your buttocks toward the floor. Stop when your upper arms are parallel to the floor.
Step 4
Push through your hands to straighten your arms and lift your body up to starting position. Complete three sets of eight to 15 repetitions. The triceps dip will strengthen your triceps, shoulders and core.
Plie Squat
Step 1
Place a medium- to large-sized exercise ball between a sturdy wall and your lower back. Your feet should be turned out to 45 degrees and a few inches wider than hip-width apart.
Step 2
Engage your abdominal muscles while you bend your knees and lower down into a squat position until your thighs are parallel to the floor. Make sure that your hips, knees and ankles are all turned out to the same angle, and that your knees do not extend beyond your toes. The exercise ball should roll down the wall with you as you lower down.
Step 3
Push through your feet to stand back up and return to starting position. Complete three sets of eight to 15 repetitions. The plie squat strengthens your core, glutes, inner and outer thighs, hamstrings and quadriceps.
Wall Up
Step 1
Place an exercise ball approximately two feet in front of a wall and lie your lower back on the ball so that you are facing the wall. Place your feet flat on the wall so that your knees are bent and over your hips and your shins are parallel to the floor.
Step 2
Clasp your hands behind your head and crunch up by lifting your head, shoulders and torso toward the ceiling.
Step 3
Lower back down to starting position. Complete a total of 10 repetitions.
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