You don't need a workout room full of equipment to strengthen your muscles and improve your balance. Invest in a resistance ball, also known as a stability ball, a balance ball or a fitness ball, and work your muscles at home. Talk to your doctor before you begin a new workout routine, particularly if you have injuries or a health condition.
Front Squat
Strengthen and tone your legs and butt with the front squat exercise. Stand about 1 foot away from a sturdy wall, with the front of your body facing the wall. Place a resistance ball between the wall and your body, leaning on it with your chest to hold it in place. Take a big step back with each foot so your body is making a diagonal line. Rise up onto your toes with your hands at your sides, then bend your knees to lower into a squatting position. Continue to lower yourself until the resistance ball is at the height of your chin.
Straighten your knees to rise back up to standing as you squeeze your butt. Remain on your toes during the entire exercise, then lower them back to the ground as the ball reaches the height of your chest. Repeat.
Reaching Squat
Tone your core and abdominal muscles with the reaching squat exercise. Hold the resistance ball in front of you, keeping your feet about shoulder-width apart and your knees bent. Strengthen your back and extend your arms so they are straight out in front of you. Engage your abdominal muscles as you reach the ball to your left side, rotating your waist. Hold for three counts, then turn and reach to the right side. Rotate the ball down toward your lower right side, then your lower left side. Rotate the ball up to your upper right and up to your upper left side.
Overhead Squat
Tone your arms, butt and quads with the overhead squat exercise. Stand up straight with your legs at the width of your hips and your back straight. Hold onto a resistance ball with both hands. Raise the ball up over your head with your arms pressed against your ears. Bend your knees into a squatting position, keeping your arms up and your body weight pressed into your heels. Hold for one breath, then straighten your knees to rise back to standing again. Keep your arms lifted for 15 repetitions.
Ball Roll
Tone your core muscles with the ball roll exercise. Place a resistance ball on the ground, then lie down on top of it with your chest pressed against the ball. Place your toes on the ground and open your legs as wide as possible to keep your balance. Hug the ball with your arms, then roll a few inches to your right side. Roll back to center, then roll a few inches to the left. Repeat, rolling back and forth.
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