An exercise, or stability, ball is a large rubber ball on which you can sit or lie to perform various exercises. Some effective exercise ball routines are performed by holding the ball. An exercise ball increases the intensity of your workouts by engaging additional muscles as you move through each routine. Stability balls are effective tools to include in your exercise rotation at home or in the gym.
Crunch
Add intensity to your crunches by doing them on a stability ball. Start by sitting on the ball and walking your feet forward until your lower back rests on the ball. With arms crossed over your chest, lift your shoulders and head. You'll feel the added intensity almost immediately.
Chest Press
Incorporate other exercise equipment -- such as dumbbells -- into your exercise ball workouts. Lying with your lower back resting on the ball, hold a free weight in each hand with your palms facing up. Lift the weights over your head. You'll feel your core engage as you lift while your abs keep you balanced on the ball.
Low Back Extension
Low back extensions on a stability ball protect your lower back from undue strain while strengthening your back and core muscles. Lie on your stomach on the ball with your legs straight behind you, resting on your toes. Lace your fingers behind your head and lift your shoulders and head. Your hips will engage to maintain balance.
Pushup
Increase the intensity of pushups safely using an exercise ball. Lie with your stomach on the ball and walk your hands forward until your thighs are resting on the ball. Lower your shoulders to the floor and back up again. You will engage your entire lower body in the pushups while strengthening your arms and chest muscles at the same time.
Shoulder Press
Sit on the stability ball to engage your entire core while you hold a free weight in each hand. Balance yourself by placing your feet flat on the floor with your legs at a 90-degree angle. Hold the weights out to the side with your elbows bent at 90-degrees and raise them over your shoulders and back down again.
Knee Tucks
Do knee tucks when you've become comfortable and confident on the stability ball. Lie on your stomach with your body draped over the ball and your hands and feet touching the floor. Tighten your abs, roll forward and draw your knees forward until they are under your chest. Roll back and repeat.
Leg Lifts
Give your core a hearty workout by lying on the floor on your back and holding the ball squeezed between your ankles. Lift your legs and reach for the ball with your hands. Lower your shoulders while holding the ball in your hands, then raise your legs to transfer the ball back to your ankles.
Side Lifts
Challenge your core muscles with side lifts by lying on the floor on your side and propping yourself up on your bent elbow. Place the exercise ball between your legs and lift the ball a few inches off the floor. Hold for a couple seconds and lower it. Repeat and then switch sides.
Bridge
Involve your glutes in a bridge using the stability ball. Lie on your back on the floor and bend your knees, resting your lower legs on the stability ball. Place your arms straight beside your body and lift your buttocks so that you form a straight line with your core. Hold for a count of three and slowly lower your butt to the floor.
Squats
Hold the ball in your outstretched hands as you bend your knees and lean forward slightly. Twist slowly to the right and hold for a few seconds. Turn back to the center, then twist to the left. Your entire body will engage in squats while holding the fitness ball.
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