A body ball is also known as a fitness ball or stability ball. A Gold's Gym body ball comes in various sizes to accommodate multiple heights. This training tool is made from durable rubber material and can be used on its own or integrated into workouts. One of the main advantages of the ball is your body is off balance when you use it. This fires up multiple muscle fibers, especially in the core area.
Step 1
Purchase the right size ball. Look on the side of the package for a sizing chart and match your height to the recommendation. If you buy your ball online, look for the height recommendation on the page and choose the appropriate size. Inflate your ball to a point that causes your knees to bend 90 degrees when you sit on it.
Step 2
Perform a basic crunch exercise for your abs. Sit on the ball and slowly walk your feet forward. Roll the back of your body down the ball as you do this and stop when your mid-back is on top. Place your hands on the sides of your head and move your torso forward. Squeeze your abs forcefully for a second, slowly lower yourself back down and repeat. Keep your lower body stationary throughout.
Step 3
Rest your legs on the ball to do pushups. Position your hands slightly wider than shoulder-width apart on the floor and place your lower shins on top of the ball. Lift your hips in the air and tighten your abs to form a straight back. Maintain this posture as you bend your elbows and lower your chest toward the floor. Stop when your elbows bend to 90 degrees, push yourself back up and repeat. Move your legs up higher on the ball to make these easier.
Step 4
Pick the ball up to do side bends for your obliques and back. Stand with your feet shoulder-width apart and hold the ball straight above your head. Keep your lower body still and bend laterally to your right side as far as possible. Rise back and bend laterally to your left side. Alternate back and forth in a slow and steady motion.
Step 5
Lay across the ball to do back extensions. Line your hips up with the apex of the ball and brace your feet against the bottom of a wall. Place your hands on the sides of your head or cross them over your chest. Keep your legs straight and bend forward to lower your body over the ball. Rise back up in a steady motion and repeat. Increase the resistance by holding a medicine ball against your chest.
Step 6
Prop the ball up against a wall to do squats. Position the ball at mid-back height, step forward slightly and place your feet slightly wider than shoulder-width apart. Maintain a straight back and tight abs as you bend your knees and lower yourself down. Stop when your thighs parallel the floor, rise back up and repeat.
Tips and Warnings
- If you are new to exercise, deflate your ball slightly to make your exercises easier.
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