Exercise balls are a versatile and inexpensive addition to your personal arsenal of gym equipment. Exercise or stability balls are adaptable to a wide variety of exercise and game uses to promote core and extremity strength, burn calories for weight loss and increase balance and flexibility. If you're growing tired of your hand weights or resistance bands, incorporate an exercise ball into your routine for a comprehensive and challenging workout.
Core Exercises
The muscles of your abdomen, lower and middle back comprises the muscles of your core. Strong core muscles support the muscle activity in other areas of your body and are an integral component to overall fitness. Exercise balls are ideal for exercises that target strengthening your core muscles without placing undue pressure on your back and neck. A trunk curl is a variation of a crunch or a sit-up: Situate the center of the ball under the small of your back and firmly plant your feet on the floor as you slowly curl your torso upward so that your ribs come toward your hips. Another core exercise is a variation on a traditional plank: Kneel on the floor with your arms on the top of the ball and slowly roll the ball forward while walking your legs out until you are in a straight line. Contract your abdominal muscles to maintain the position for several seconds before returning to your starting position.
Upper Body Strength
Stability balls rely on the weight of your own body or the use of free weights for toning, particularly during upper body exercises. The classic push-up is one option for incorporating a stability ball into your routine. Lay on your stomach on the ball and slowly walk your hands out in front of you until your thighs are on top of the ball. Perform several standard push-ups on the ball. As you gain strength, move the ball further down your legs until just your feet are on the ball during the move. Chest flies are also particularly effective when you are on an exercise ball because you cannot rest your arms on the floor after each repetition. Place the ball beneath the small of your back and extend your arms out with a slight bend in your elbow. Lift 3 to 5 lb. weights over your chest before returning to the starting position and repeating several times.
Lower Body Strength
A variety of exercises utilizes an exercise ball to tone the lower part of the body. One simple move for toning your thighs and buttocks, or "glutes," is a modified bridge. Place your feet on the ball and lay on the ground with your knees slightly bent and your arms extending and flat. Tighten your abdominal muscles and glutes to lift your hips off the floor and hold the position for several seconds. Tone your hamstrings and buttocks with leg extensions: Lay on your stomach on the ball and alternate lifting one leg and the opposite arm for balance.
Balance Exercises
All exercises that use a stability ball include an element of balance because the ball is an unstable surface, notes The American College of Sports Medicine. A simple balance exercise is a leg lift plan: Place your hands flat on the ball and extend your legs out behind you. Alternate lifting one leg and holding the position as long as you are able to retain strength and balance. Modify your yoga moves with an exercise ball for an added balance challenge. Stand beside the ball and place the calf of your inside leg on the ball and hold the pose for 5 to 10 seconds. For even more of a challenge, extend your arms over your head and curve your body toward the ball during the pose to stretch and further hone your balance.
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