Stability balls can help beginners to tone muscles, improve strength and develop better balance. The stability ball is a large and sturdy inflated ball that provides a seat for stomach crunches, a surface for other exercises and a prop for various movements. While advanced ball workouts can be challenging, many simple exercises are well suited to those new to a stability ball or exercise in general.
Simple Movements
While some ball exercises can require significant balance, you can see the benefits of a stability ball with simple movements. Sit on the ball and bounce up and down to get your blood pumping and gently increase your heart rate. Move your pelvis forward and back, then rotate in small clockwise and counterclockwise circles, recommends the American Council on Exercise. Stretch your back and torso by lying over the ball, either on your back or face down. These moves can allow you to get used to the feel of the ball and develop an improved sense of balance on the stability ball.
Abdominal Exercises
The stability ball is an excellent choice to tone your abdominal and core muscles. Sit on the ball with it resting securely under your hips. Walk your feet forward so the ball rests under your lower back. Bring your shoulders and upper body up in a crunch, moving the ball under your hips with each crunch, suggests the MayoClinic.com. Change the angle of your crunch or move from side to side to work different abdominal muscle groups. You can also work your abdominals by passing the ball from your hands to your feet while lying on your back, or by doing double leg lifts with the ball resting between your feet.
Hips and Thighs
Squats are an effective and easy way to tone your buttocks, thighs and legs. Place the stability ball between your lower back and the wall. Squat, keeping your knees in line with your toes to avoid overextending the knee. Hold the squat for a few seconds, and repeat 10 to 12 times. You can also hold the ball above your head with your arms extended, pressing firmly into the ball, and squat. Frog jumps are a more playful twist on lower body ball exercises, especially as your fitness level increase. Stand behind the ball with your legs spread and feet pointing out. Squat, picking up the ball, then jump up as high as your are able.
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