The physio ball, Swiss ball or stability ball is an inflatable ball made out of plastic, vinyl or rubber that was originally used by physical therapists for rehabilitation purposes. The ball comes in various sizes and is suitable for many types of workouts. For proper size, your thighs should be parallel to the floor while sitting on it. Your body works harder to remain stable while on the ball, using most muscle groups, particularly your core muscles, your abdomen and lower back.
Wall Squats
This exercise works your thighs and buttocks and is performed with a ball and a wall. Place the ball between a wall and your back, with the ball just above your buttocks. Lean your weight back on the ball to keep it against the wall. Begin the exercise by bending your knees and lowering your body, keeping your back straight, toward the floor until your thighs are parallel to the floor. Hold, and then lift your body back to the starting position. Complete three to four sets of 12 to 15 repetitions.
Ab Crunches
This exercise targets your abdominal muscles. Place your mid- to lower back on the ball, leaning your upper body back and extending your legs in front of the ball. Bend your knees and place your feet flat on the floor. Cross your arms in front of your chest and keep your head and shoulders lifted off the ball. Begin the exercise by contracting your abdomen and lifting your head and shoulders toward the ceiling. Hold, and then slowly lower back to the starting position. Complete three to four sets of 20 repetitions.
Lower Back Bridge
This exercise works your lower back, buttocks and hamstrings, the back of your thighs. Lie on your back on the floor, placing your lower legs on top of the ball. Begin the exercise by contracting your abdomen and lifting your hips and buttocks about 10 to 12 inches off the floor. Contract your buttocks to hold this position for three full breaths, and then slowly lower your body back to the starting position. Work up to 10 repetitions. Advance the exercise by lifting one leg off the ball while keeping your hips up.
Pelvic Isolations
This exercise increases spinal mobility and flexibility while strengthening your core muscles. Sit on the ball with your knees bent and your feet flat on the floor. Bend your arms and place your hands on your hips to maintain stability. Begin the exercise by contracting your abdomen and rolling the ball forward a few inches. Hold, and then arch your back, rolling the ball back a few inches. Alternate between rolling the ball forward and back. Complete up to 10 repetitions, working slowly and with control.
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