A well-rounded workout program incorporates a variety of exercise equipment to stretch and strengthen the core muscles and improve flexibility, balance and range of motion. When you workout with an exercise ball, you raise the level of difficulty and intensify the workout. You work the muscles specific to the exercise and those muscles required to maintain your stability and balance on the ball.
Upper Body Exercise
This exercise tones your arm, shoulder, abdominal and back muscles. To begin, sit on an exercise ball with your back straight and knees hip-width apart. Use an overhand grip to pick up a 5-lb. weight in each hand. Slowly walk forward until your upper back and head are resting on the ball. Your knees should be bent and aligned with your ankles. It is important to maintain a straight line from your shoulders to your knees as you perform this exercise. Bend your elbows and place your upper arms on the ball at a 90-degree angle. Tighten your abdominal muscles and extend your arms toward the ceiling. Lower your arms to the starting position on the exercise ball. Perform this exercise 10 times. To maintain your balance throughout this exercise, keep your buttocks elevated and your feet flat on the floor.
Knee Tuck
This exercise works your abdominal and back muscles. Lie on your tummy on the exercise ball. Place your hands on the floor shoulder-width apart and position your feet close together on the floor. Walk forward on your hands until your knees are resting on the ball and your shoulders are aligned with your hands. Your body should be in a straight line from your feet to your head. Roll the ball forward with your knees until your knees are directly under your hips. Hold this position to the count of three. Roll the ball backward until you are in the plank position. Perform this exercise 10 times.
Overhead Extension
The overhead extension firms your arm and abdominal muscles. To begin, sit on the exercise ball with your back straight and legs shoulder-width apart and firmly planted on the floor. Grasp a weight with both hands, tighten your abdominal muscles and raise the weight over your head toward the ceiling. Hold this position for five seconds. Lower your hands behind your head to a 90-degree angle, and hold this position for five seconds. Raise your hands toward the ceiling and downward to the start position. Slow and deliberate movement throughout the exercise intensifies the workout. Perform this exercise 10 times.
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