A stability ball is a physical therapy tool that you can use to build muscle and exercise your body. This oversized plastic ball can add weight when you lift it and sitting on the ball can add an extra challenge for your abdominal and back muscles. The right stability ball size is one that you can sit on comfortably with your hips aligned with your knees. Once you find the right stability ball, you can perform exercises for your entire body.
Overhead Squat with Ball
This exercise helps to challenge your buttocks, quadriceps and arm muscles by squatting while you lift the ball overhead. Hold the ball on either side and lift it in front of you to shoulder height. Bend your legs at your knees to squat down, stopping when your thighs are parallel to your floor. Lift the stability ball over your head as you squat down. Hold this position for 5 seconds. Straighten the legs as you return to your starting position, holding the ball at shoulder-height.
Straight-leg Toner
This exercise uses the stability ball as a rolling device to strengthen your abdominal, back and buttocks muscles. Start by lying on your back with your feet on top of the exercise ball. Straighten your arms at your side, palms facing down for added stability. If your neck feels strained in this position, you can place a pillow underneath it. Place one leg at a time on the stability ball, keeping your legs straight and the ball positioned on your upper calves. Contract your buttocks and abdominal muscles to lift your buttocks and lower back off the ground. Keep the body in a straight line from your feet to torso. Hold this position for 5 seconds. Lower your buttocks to the ground and repeat the exercise.
Ball Crunch
A stability ball is an excellent abdominal toner because your smaller postural muscles must work to maintain your balance as you exercise. To perform, sit on the exercise ball with your feet flat on the floor. Walk the legs out and lean back on the ball. Cross your arms over your chest or place them behind your head. Contract your abdominal muscles and lift your shoulders and chest up toward the ceiling. A small movement is all that is necessary to work the abdomen -- when you feel your abdominal muscles working, hold this position, then lower your body to your starting position. Repeat this exercise eight times.
Pushup
Like the ball crunch, the ball pushup places extra challenge on your abdominal muscles while also toning the shoulders and arms. Start in a plank position with the ball to your side. Place your left knee and lower leg on the ball, then your right. Your body should be in a straight line, with your hands underneath your shoulders. Bend your arms at your elbows as you lower your body toward the ground, feeling the muscles in your chest working. Press against the floor to straighten your arms and return to your starting position. Repeat eight times.
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