If you are looking to make fast fitness progress, a gym ball is a good tool to include. Known also as a stability or fitness ball, a gym ball causes you to be off-balance when doing exercises. This leads to a high amount of muscle fiber recruitment, especially in your core -- the area in the middle of the body. If you are new to exercise, get clearance from your health care provider before attempting any new routines.
Crunch
A crunch is a basic gym ball exercise that works the rectus abdominis muscle, which is in your midsection. Begin this exercise in a face-up position with your lower back on the ball, your feet flat on the floor, your knees bent and your hands on the sides of your head. Your head and shoulders should be slightly elevated. Keeping your lower body still, raise your torso forward and squeeze your abdomen forcefully for two seconds. Slowly lower yourself back down and repeat. To increase the resistance, hold a medicine ball above your head with both hands.
Plank
The plank is an exercise that works your abs without much movement. Carefully place your hands about shoulder-width apart on the floor, with your lower shins on top of the ball. Lift your hips in the air until you form a straight line from your shoulders to your heels and fully extend your arms. You have to contract your abs and lower back muscles to get into this position. Hold until you become fatigued and slowly release. Another version is performed the same way, except you place your hands -- or forearms -- on the ball and your feet on the floor.
Squat
The gym ball is also effective at working the lower body. A squat, for example, works the glutes, quadriceps and hamstrings all at the same time. Stand with your back pressing the ball against a wall and your feet spaced slightly wider than shoulder-width apart in front of you. Keeping your abs tight, back straight and hips in line with your shoulders, lower yourself by bending your knees. Stop when your thighs are parallel to the floor, steadily rise back up, and repeat. Do not move your knees past your toes on the downward movement.
Chest Press
The gym ball is universal enough to be used as a weight bench. A regular dumbbell bench press works the large pectoral muscles in your chest, as well as your shoulders and triceps. By using the ball in place of the bench, you increase muscle fiber recruitment in your legs, butt and stomach.
Start in a face-up position with your head and shoulders resting comfortably on the ball and dumbbells held straight above you with your palms facing your knees. Keeping your hips lifted and abs tight, slowly lower the weights to your sides by bending your elbows and push them back up in a steady motion. When you move the dumbbells up, do not let them hit each other. Maintain a straight line from your shoulders to the back of your knees throughout.
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