The balance ball, also referred to as a stability ball, is an exercise accessory that can help you build your core strength. You can use balance ball exercises to work all your major muscle groups. As an added benefit, most workouts using this piece of equipment engage your abdominal muscles to help you maintain your balance on the ball.
Core
Isolate and work your core muscles by performing plank exercises on the balance ball. Get into position by lying on your belly on top of the ball so your hands touch the floor in front of you. Move the ball toward your feet by walking your hands away from the balance ball. Set the ball in a position where you can maintain a straight back. Begin with the ball close to your knees while working to move it closer to your feet as your fitness increases. Keep your belly button tight and your back straight while holding the plank position for five seconds. Complete as many repetitions as your fitness allows, with a goal of 10 reps.
Legs
Using the balance ball helps you maintain good form while doing squat exercises for your legs. Place the ball between your back and a wall. Stand with your feet hip-width apart. Drop your hips and buttocks as if you were sitting in a chair. Complete 10 to 15 repetitions, with the goal of two sets of 15 reps. Increase the intensity by holding a 5- to 10-lb. weight in each hand.
Hamstrings
Perform bridge exercises on the balance ball to work your gluteus, hamstring and abdominal muscles. Lie with your shoulders on the floor and your feet on top of the ball. Push your feet into the ball to raise your buttocks and hips off the floor, forming the shape of a bridge. Hold this position for five second. Slowly lower yourself to the starting position. Complete 10 to 15 repetitions, with a goal of two set of 10 repetitions as your fitness advances. Increase the exercise's intensity by completing the movement with one foot on the ball and your other foot in the air. Add a hamstring curl by bending your knees to pull the ball toward you while in the bridge position.
Arms
The balance ball dip works your arms and shoulders. Set the ball on the floor in front of a wall so you can sit on it. Place your palms flat on the ball next to your hips. Push your buttocks off the ball. Use your arms to lower your body several inches before returning to your starting position. Complete 10 to 15 repetitions. Increase the intensity by placing a 10- to 20-lb. dumbbell in your lap during the exercise.
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