You can use gym balls in a number of ways to perform a full-body workout. Also known as exercise balls, stability balls, Swiss balls or physioballs, gym balls provide an unstable surface for performing resistance training and flexibility exercises. The unstable surface requires more engagement from your stabilizing muscles and your core, making traditional strength training movements more difficult. Alternate between upper-body and lower-body exercises for a full-body exercise routine.
One-legged Wall Squat
The one-legged wall squat with an exercise ball will target your entire lower body and your core. Start the exercise by placing an exercise ball between your lower back and a sturdy wall. Stand with your feet together so that they're approximately 2 to 3 feet in front of the ball. Keep your torso upright and lift your left foot off the floor, shifting your body's weight to your right foot. With your hands on your hips or in front of your body, begin bending your right knee, keeping your heel on the ground. Lower your torso toward the ground while the ball rolls up your back. When you've lowered yourself as far as you can while maintaining balance, push yourself back up to the starting position and repeat eight to 10 more times. Switch legs and perform the exercise on the opposite side.
Dive-bomb Pushup
The dive-bomb pushup will work your entire upper body and core. Perform the exercise in an area that gives you lots of space, and only perform it after you've mastered a static exercise ball pushup, ensuring you have enough upper body strength to "catch" your body and lower yourself to the floor. Stand a 1 to 2 feet behind a gym ball. Bend forward slightly and place your fingertips on top of the ball. When you're ready, "dive" forward over the ball, letting your hands, arms, then torso roll over the top of the ball as you reach toward the floor in front of the ball with your hands. Place your palms on the floor approximately 3 feet in front of the ball, allowing your body to naturally form a table top over the ball until you're in a pushup position with your hips or thighs lying on top of the ball. Perform a pushup, then push forcefully off the floor with your palms, propelling your body backward, rolling up the ball and returning to the standing position. Repeat eight to 10 more times.
Overhead Squat
The overhead squat will target your entire body, including your legs, butt and shoulders. Hold a gym ball directly in front of your body with your arms extended, your feet shoulder-width apart. Tip your hips backward and begin bending your knees, lowering your body into a squat. As you begin squatting, lift the ball directly over your head, so that your body forms a straight line from your hands all the way down to your hips. When your thighs are parallel to the floor, reverse the movement, straightening your knees, standing up and bringing the gym ball back in front of your chest. Repeat the exercise 10 to 12 times.
Triceps Kickback
The triceps kickback will target your triceps, your lower back and your core. Lean over the top of a gym ball, a dumbbell in each hand. Extend your legs behind you, adjusting your position on the ball so your hips are on the center of the ball and your body forms a straight line from your shoulders to your heels. Hold your arms at your sides, your palms facing in. Keeping both arms straight, lift them simultaneously behind your body, as high toward the ceiling as you can. Return to the starting position and repeat 12 to 15 times.
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