Exercise balls are also known as "stability balls, swiss balls, balance balls" and "fitness balls." Gold's Gym makes a 75 cm anti-burst exercise ball that comes out to 30 inches high if you use the standard system. An anti-burst ball simply means it will deflate at a slow pace if it happens to get ruptured. The instructions for using this type of ball are the same for any other exercise ball, and you can effectively target all of your major muscle groups.
Step 1
Perform push-ups with the ball. Place your shins on the ball and your hands on the ground straight down from your shoulders. Contract your abs and keep your back straight. Lower your body down to the ground until it is the width of your fist away. Push yourself back up and repeat. To increase your intensity, walk your hands forward until your toes are on top of the ball. To decrease the intensity, walk your hands backwards until your knees or thighs are on top.
Step 2
Sit on the ball to do shoulder presses. Sit up straight and hold dumbbells in your hands at shoulder height with your palms facing forward. Push the dumbbells straight above your head and make an arcing motion until they are an inch away from each other. Lower them back to the starting point by bending your elbows and repeat.
Step 3
Perform back hyper-extensions on the ball. Place your hips and pelvis on top of the ball and brace your feet against a wall. Interlace your fingers behind your head and straighten your back. Lower your upper body down by bending at the waist. Lift your body back up by contracting your lower back muscles then lower yourself back down again.
Step 4
Use the ball to do triceps dips. Hold on to the edge of a bench and place the backs of your lower legs on top of the ball. Lower your butt towards the floor by bending your elbows and push yourself back up by contracting your triceps muscles. When you are lowering, stop when your arms are bent 90 degrees.
Step 5
Perform seated biceps curls. Sit upright on the ball and hold dumbbells at your sides with your palms facing in. Curl the dumbbells up and turn your palms in until they are facing your chest. Lower them back down and turn them back to a point where they are facing in again. Make sure to completely extend your arms when you lower them down to get a full range of motion.
Step 6
Work your quads by placing the ball against a wall. Pinch the ball against the wall with your lower back. Stand with your feet shoulder width apart and forward so your body is at a slight angle. Bend your knees and lower your body down until your thighs are parallel to the floor. Stand back up and repeat. Hold dumbbells at your sides to increase the resistance.
Step 7
Build up your hamstrings with the ball. Lie on your back with your hands flat at your sides and your heels on top of the ball. Engage your core and apply force into the ball to raise your body up in the air. Maintain a straight line from your shoulders to your heels and roll the ball back towards your butt by contracting your hamstrings. Roll it back out and repeat.
Step 8
Use a medicine ball to work your core. Sit upright on the ball and grip a medicine ball with both hands. Extend your arms straight in front of your body at chest height. Rotate your arms and upper body as far to the right as you can, then switch directions and go all the way to the left. Alternate going back and forth, and keep your head in line with the ball the whole time. Focus on using your core to do the work.
Things You'll Need
- Dumbbells
- Bench
- Medicine ball
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