An exercise ball can help tone your abdominal muscles, as well as other core muscles. You also can use an exercise ball to train other muscle groups. Try traditional exercises on an exercise ball to add variety to your workouts, and use it with other exercise tools, such as barbells, dumbbells and resistance bands.
Walk-Out Push-Ups
This is a combination exercise for the upper body. It strengthens the core muscles, including the abdominals, obliques and lower back, along with the chest, shoulders and upper arms. Lie over an exercise ball and place your hands on the floor opposite your feet. Lift your feet off the floor and walk forward on your hands, allowing the ball to roll under your legs. Stop when the ball is under your shins and perform a push-up. Walk your hands back to the starting position and repeat. Keep your head, torso and legs aligned throughout the movement. Walk forward farther, until the ball is under your feet, to make the push-up more challenging.
Arm Sweep
This exercise targets the shoulder adductors, which move the humerus bone of your upper arm toward the center of your body. Attach the middle of a resistance band to a sturdy object 2 to 3 feet off the floor. Place an exercise ball on the floor 3 to 5 feet away from the object. Lie on the ball facing the object, with your abdomen resting on top and feet on the floor opposite the object, about shoulders-width apart. Grasp the ends of the band with your hands and raise your arms to a letter "V"-shaped position, with your hands in front of your head. Keeping your arms straight and parallel to your torso, arc your hands to just outside your hips to stretch the ends of the band. Reverse back to the starting position slowly and repeat.
Wall Squats
Like traditional squats, this exercise strengthens the hip and knee extensors through flexion and extension ranges of motion. From a standing position, squeeze an exercise ball between your lower back and a wall. Position your feet about 3 feet away from the wall and at least shoulders-width apart. Flex your knees until your thighs are parallel to the floor, then stand back up, allowing the ball to roll on the wall with your body. Wear a weighted vest or hold dumbbells in front of and close to your shoulders to make the exercise more challenging.
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