A stability ball, also known as a fitness ball, an exercise ball or a balance ball, is a vinyl, air-filled ball that will add an additional challenge to your usual strength-training exercises. Using a stability ball will add more resistance and difficulty to your strength-training routine to tighten and tone your muscles and improve your balance. Talk to your doctor before starting a new exercise routine, particularly if you have health problems or injuries.
Pushup
Firm your arms and shoulders with the modified exercise ball pushup. Place an exercise ball on the ground and lie down on top of it, pressing the ball against your stomach. Place both hands on the ground about shoulder-width apart, then walk them forward until the ball is pressed against your thighs. Suck in your belly button as you bend your elbows, bringing your upper body to the ground. Stay down for three full breaths, then straighten your elbows, but keep them relaxed --- do not lock them. Repeat five times, repeating the exercise up to 15 times as you get stronger. Take a one-minute break, then do an additional set of repetitions.
Bridge
Lie down on a yoga mat or towel on your back with your heels on top of the exercise ball. Engage your butt and abdominal muscles as you lift your hips, making a diagonal line with your body. Bend your knees and roll the ball toward your body until it hits your butt. Straighten your legs and roll the ball back out, bringing your body back down to the original position. Repeat 12 times.
Squat
Stand about one foot away from a sturdy wall with your back to the wall. Put an exercise ball between the wall and your lower back, leaning against the ball to keep the ball in place. Place your feet about shoulder-width apart and bend your knees, lowering yourself about 10 inches down. Hold for three full breaths, then straighten your knees to rise up to a standing position. Repeat five times, then rest for 30 seconds and repeat another five times.
Arm and Leg Pass
Lie down on your back on a towel or yoga mat with your legs straight out in front of you. Lift your arms over your head with your elbows straight and hold an exercise ball with both hands. Lift both your arms and your legs up toward the ceiling, then transfer the ball from your hands to your feet. Lower your arms and legs back down, this time holding the ball in between your feet. Repeat, switching back to your hands to complete one repetition. Repeat the entire exercise eight times.
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