Roll out the stability balls -- those large, colorful, air-filled vinyl balls popular in gyms -- to help develop and tone your body. Stability balls, also known as physio or Swiss balls, are particularly beneficial in strengthening the core muscles in your abdomen, back, thighs and buttocks as well as creating strong arm and leg muscles. Introducing an element of instability to traditional exercises, ball exercises provide an added challenge to your routine as you recruit more muscles to perform similar movements.
Ball Bench Press
The ball bench press works the triceps and anterior deltoids of your arms as well as your back, abdomen, thighs and chest. Grasp a dumbbell in each hand. Place your upper back, neck and head on a stability ball with your knees bent and feet planted firmly on the floor. Bend your elbows at your sides. Exhale, contract your abdominal muscles and slowly press your hands toward the ceiling, keeping your thumbs pointing toward each other. Inhale as you lower your hands to the start position. Complete 12 repetitions.
Ball Trunk Curl
Similar to traditional abdominal curls, ball trunk curls target the rectus abdominus -- the abdominal muscle that starts at your chest and runs down to your pubic bone. The ball adds more challenge to the exercise as it increases range of movement and requires more stabilization from the abdominal muscles. Place your lower back on a stability ball with your hands interlocked behind your head and your feet on the floor. Exhale and slowly raise your upper body about 30 degrees off the ball. Inhale and slowly lower your upper body to resume the start position. Perform 15 to 20 repetitions.
Front Walkout
Ball exercises, such as the front walkout, develop and firm your abdominal muscles and help stabilize your spine. Place your chest on a stability ball with your palms on the floor in front of the ball. Tighten your abs and slowly walk your hands forward while rolling the ball backward toward your feet. Walk your hands back to the start position. Repeat the exercise three to five times.
Wall Ball Exercise
To strengthen your quadriceps, hamstrings and gluteal muscles of your lower body, perform the wall ball exercise. Stand near a wall with your feet hip-width apart. Grasp a dumbbell in each hand with your arms at your sides and your palms facing inward. Place a stability ball between your back and the wall. Keep your head fixed straight ahead and your shoulders square. Inhale and slowly lower your body to a squat position, rolling the ball between the wall and your back as you descend. Exhale and gradually straighten your knee and hips while rolling the ball between the wall and your back as you ascend. Complete 15 repetitions.
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