The physio-ball is a piece of exercise gear that allows you to perform a variety of quality exercises using your body weight and, in some cases, free weights such as dumbbells. Known as the Swiss ball, exercise ball and balance ball, its primary use is as a seat or bench and helps work stabilizer muscles throughout the body. Regardless the fitness level of the user, anyone can benefit from using the ball.
Triceps Dip
The triceps dip works the triceps brachii and anconeus muscles of the arms. Place the physio ball on the floor behind you, and lower your torso toward the floor in a squat-like position, keeping your arms extended and your hands on the ball with fingers facing your torso. Distribute your weight equally between your hands and feet. To begin the exercise, lower yourself toward the floor, bending at the elbow until your upper arms are horizontal with the floor before pushing yourself back to the start position, completing one repetition. Complete one to three sets of eight to 10 repetitions.
Reverse Pushup
The reverse pushup targets the chest, triceps, deltoid and serratus anterior muscles. Place the ball on the floor in front of you. Get on your knees and put your hands on the ball about shoulder-width with your fingers pointing forward --- your arms extended. Keep your back straight and abdominal muscles contracted throughout the exercise. Lower your chest toward the exercise ball, bending at the elbows, until your chest comes within several inches of the ball. Return to the starting position, completing one repetition. Perform one to three sets of eight to 12 repetitions.
Squat
The squat using the exercise ball works the thighs and buttocks muscles. Begin by placing the exercise ball on the wall and position it at your lower back. Spread your feet so they are hip-width apart, your feet pointed straight ahead. Place your hands on your hips to assist with balance. Lower your torso to the floor, bending at the knee, until your quadriceps are horizontal to the floor. Hold for several seconds before pushing yourself back up to the start position, finishing one repetition. Complete two to three sets of 12 repetitions each.
Frog Jumps
Frog jumps work the quadriceps and calf muscles. Place the exercise ball on the floor and stand behind it --- feet spread slightly beyond shoulder-width. Assume a deep squat position so that your quadriceps is beyond parallel to the floor, and grasp the exercise ball on either side. Jump as high as you can and lift the exercise ball directly overhead, arms extended, pointing your toes at the top of your leap. Return to the squat position to complete one repetition. Perform one set of five to eight repetitions.
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