A variety of ball types and styles can aid your workout. Adding a ball can make the workout dynamic, more comfortable and take the edge off any boredom that might creep in to your time at the gym. With some exercises, using a ball on the wall means you also don't have to worry about finding a gym partner to complete the exercise.
Stability Ball Squats
Using a stability ball to cushion your back makes a wall squat more comfortable. The stability ball provides gentle support, making it easier to focus on strengthening your legs. The squatting motion works both the front and back of the upper thigh, as well as the gluteal muscles.
To do a wall squat with a stability ball, stand in front of a wall with the ball wedged between your back and the wall. Keep your feet about 10 inches in front of you, so that you are leaning back into the ball. When you descend, your thighs should be parallel to the floor and your knees should not extend over the fronts of your toes. You may need to try one or two squats before finding the perfect foot position. Once you've found the right foot position, brace your core and descend until your thighs are parallel. Hold for 30 seconds. Stand back up and repeat until fatigued.
Tennis or Medicine Ball Shoulder Strengthening
You can strengthen your shoulder muscles and upper back using a ball and a wall. To do this exercise, you need either a small, light medicine ball or a regular tennis ball.
Stand in front of the wall, arm distance away with your hand flexed. Brace your core and roll your shoulder blades back and down. Contract your shoulder blades together and keep them contracted throughout the exercise. Press the ball against the wall and roll the ball rapidly clockwise in a small circle, completing one rotation each second for 10 seconds, then rotate counter clockwise for 10 seconds. Repeat until you can no longer contract your shoulder blades. Switch arms.
Medicine Ball Modified Hammer Throw
Wall throws using a medicine ball are a modification of a hammer throw. They allow you to use a weighted medicine ball and the wall, negating the need for a partner. The exercise uses the torso and arms, as well as power from the legs to complete.
To try one, stand sideways a few feet from a wall, with your left foot in front of the right foot. Hold the medicine ball at your waist with your arms bent. Swing the medicine ball in front of your right hip and toss it at the wall, powering the throw from your legs and back, not just your arms. End facing the wall, pivoted on your left foot and the toe of your right foot. Repeat until fatigued.
Medicine Ball Wall Throw
A one step wall throw focuses on strengthening your core muscles as well as your shoulders. Focus on the exercise when you are fully warmed up, because the explosive overhead throw requires your shoulders to work through a wide range of motion, which could make them vulnerable to injury.
To do a wall throw, hold the medicine ball at your waist. Brace your core and roll your shoulder blades back and down. Bring the medicine ball above your head, and in one motion, step forward and throw the ball at a spot on the wall about one foot off the ground. Catch and repeat until fatigued.
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