The resist-a-ball is a brand of stability ball that is now classified as exercise equipment. The stability ball was introduced as an exercise ball by Mike and Stephanie Morris in the 1990s, but was previously used for the purpose of rehabilitating patients with neurological disorders and spinal injuries, according to Resist-A-Ball. Advocates for stability ball training claim that it's great for abdominal and lower back workouts because it forces you to use those muscles to remain stable on the ball at all times.
Situps/ Crunches
Start this exercise by sitting on the ball with you legs about shoulder's width apart. Slowly walk your feet forward, allowing your body to roll down the ball until your shoulders, back and tailbone are all resting back on the stability ball. Place your hands behind your head and bring your shoulder blades together. Slowly lift your upper torso and head off of the ball by contracting your abdominal muscles as though you are trying to bring your rib cage and pelvis together. Hold this position for a moment the slowly return back to the starting position.
Pushup
Lie on your ball on your stomach. Place your hands on the ball next to your sides. With your head, hips and legs in alignment, push your body up off of the ball, as if you were doing a push-up but slightly squeeze the ball in with your hands. This will help with stability. Slowly lower your body back down. Start this exercise with your feet about shoulder's width apart. To make this move more advanced, put your feet closer together or even lift one foot off the ground.
Shoulder Glute Bridge
Lie down on the floor, with the ball under your feet and lower legs. Contract your abdominals to help you press your back down into the floor. Stretch your arms out to your sides, with your palms facing down to help with stability. Slowly lift your hips into the air until you achieve a straight line from your shoulders, through your hips and to your feet. Slowly lower back down to the starting position. You can start this move with your feet slightly apart. The closer the feet are to each other, the more advanced this move becomes.
Knee Tucks
Lie on the ball on your stomach, with your hands and feet touching the floor shoulder's width apart. Slowly walk your hands forward, allowing your feet to come off of the floor and the ball to roll down from under your stomach to underneath your knees. With your hands firmly planted on the ground, bend your knees and use your abdominal muscles to draw them into your chest. The ball should roll from under your knees to under the tops of your feet. Slowly untuck your knees, allowing the ball to roll back under your knees.
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