Thera-Band balls are inflatable exercise balls used to strengthen core muscles while performing many different exercises. Thera-Band balls come in a variety of sizes and should be chosen based upon your height. Nearly all exercise done on a Thera-Band ball will challenge your core muscles even if core muscles are not the main focus of the exercise. Carefully inspect your ball for damage before each Thera-Band ball workout you do.
Concentrated Breathing
Use concentrated breathing as a warm-up for your Thera-Band ball workout. Sit on your exercise ball with your knees bent and feet on the ground about shoulder-width apart. Rest your hands on your thighs and pull your bellybutton in toward your spine. Balance on the ball as you deeply inhale and exhale. Repeat for six to 10 breath cycles. As you advance, bring your feet closer together to increase the difficulty.
Ball Crunch
Lie on the ball with it positioned in your lower back. Keep your knees bent and your feet on the ground about hip-width apart. Bend your arms and place your hands behind your head. Pull your bellybutton in toward your spine and then begin crunches. Perform three sets of eight crunches. As you get stronger, position the ball lower and lower so more of your torso is off the ball, increasing the difficulty of the exercise. You can also increase the difficulty by extending your arms straight above your head and by bringing your feet closer together.
Back Extension
Lie face down on your ball. Position the ball on your thighs and lower abdomen. With your legs straight and the balls of your feet on the ground about shoulder-width apart, bend your arms and place your hands behind your head. Keeping your abdominal muscles pulled in tight, curl your upper body up off the ball. Hold this position for two counts, and then lower back down to the starting position. Perform eight repetitions. To increase the difficulty, bring your feet closer together and roll forward on the ball so more of your torso extends off the ball.
Wall Squats
Place your ball near a wall and position the ball between your rear end and the wall. Walk your feet a few steps out from the wall until the ball rests in your lower back. Keep your feet about hip-width apart and your torso straight. Lower your rear toward the ground until your legs form a right angle. Hold this position for four counts before returning to the starting position. Complete eight repetitions. Finish with a challenge for your muscles. Hold the squat position for up to 30 seconds.
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