When you are struggling to lose weight, the most advantageous workout is one that keeps you interested while providing necessary strength training. Stability balls are a key piece of exercise equipment for numerous strength-training exercises and aerobic workouts. Stability ball exercises may be performed in a group setting at your local fitness facility or you may opt to use a stability ball in your home.
Leg Lifts
Lie on your back on the floor or on an exercise mat with a stability ball between your legs. Raise your legs, bending at the knee, and place your calves on the upper sides of the stability ball. Squeeze your feet into the sides of the ball and slowly lift the ball into the air, keeping your knees bent and your back pressed against the floor. Slowly move the ball to the right, without allowing the side of your right foot or the ball to touch the ground. Hold this position for one count. Slowly move the ball back toward the middle and continue moving the ball to the left side. Repeat this exercise for 10 total repetitions to each side. Complete three sets of this exercise.
Exercise Ball Push-Up
Lie on top of the stability ball with your abdomen pressed against the center of the ball and your palms touching the floor. Slowly walk your hands forward until your thighs are resting on the center of the ball and your legs are stretched straight behind you. Your arms should be straight, forming a 90-degree angle with the floor and your body should also be in a straight line. Slowly bend at the elbows and lower your upper body toward the floor, keeping your abdominal muscles tight. When you can go no further, hold this position for three counts. Slowly straighten your arms to lift your upper body to the original position. Perform three sets of 15 repetitions.
Ball Squat
Stand with your feet hip-width apart and hold the stability ball in your hands above your head. Your arms should be almost completely straight. Bend at the knees and hips and push your buttocks out behind you, keeping your back straight and your abdominal muscles tight, and look straight ahead. Lower your body until your thighs are almost parallel with the floor, pushing your body weight into the heels of your feet. Slowly return to the original position. Perform three sets of 10 repetitions of this exercise.
Stability Ball Crunch
Lie on the floor with your knees bent and your calves resting on top of the stability ball. Keeping your legs together and your toes pointed toward the ceiling, clasp your hands together behind your head. Slowly lift your upper body off the floor and push your chest toward your knees. When your upper body is almost perpendicular to the floor, twist your upper body to the right and then to the left. Return to your original position. Perform three sets of 15 repetitions.
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