The exercise ball is a perfect partner for a full-body strength training workout. Incorporating the ball into your workout routine requires multiple muscle groups to act as stabilizers with each movement. This tones and defines your muscles and trains you for balance as well, making daily tasks easier. Consult a physician before starting an exercise program.
Squats
Work your gluteals and quads by performing squats. Place the exercise ball against the wall, and position the ball so it rests on your lower back. Stand with your feet shoulder-width distance apart. Hold a dumbbell in each hand, extending your arms down at your sides with your palms facing in. Lower down as if you were going to sit in a chair, putting your weight through your heels. Stop when your thighs are parallel to the floor. Slowly raise back up to the starting position. Do two to three sets of 10 to 12 repetitions.
Lunges
Lunges strengthen and tone your quads, hamstrings, and gluteals. Place the ball in a corner of a room for added stability. Hold a dumbbell in each hand, extending your arms down at your sides with your palms facing in. Stand with your back to the ball, and bring your right foot back, placing your toes on top of the ball. Hop out far enough with your left leg so that when you lower yourself down, your knee does not go over your toes. Keep your toes pointing forward, and lower down until your left thigh is parallel to the floor. Your back leg should be straight. Slowly raise back up to the starting position. Do two to three sets of 10 to 12 repetitions on each leg.
Chest Press
Work your pectorals by doing the chest press. Use the ball as a bench. Hold a dumbbell in each hand. Start by sitting on the ball, and walk your feet out, letting the ball roll under you until your head and neck are resting on the ball. Bring your hips up, engaging your abdominals. Rest the dumbbells on the sides of your chest with your palms facing out, just above your armpits. Extend your arms up, but do not lock your elbows. Do two to three sets of 10 to 12 repetitions.
Reverse Flies
Work your back by performing reverse flies. Hold a dumbbell in each hand, and kneel facing the ball. Bend your torso forward, resting your chest, abdominals and hips on the ball. Look down at the floor while keeping your back straight. Hold the weights close together on the floor in front of the ball with your palms facing in and keeping a slight bend in your elbows. Your arms should look like you are hugging a big tree. Lift the dumbbells up until your elbows are level with your shoulders. Do two to three sets of 10 to 12 repetitions.
Bicep Curls
Hold a dumbbell in your right hand, and kneel facing the ball. Bend forward, and rest your upper right arm on the ball with your left arm hugging the ball. Your palm should be facing up. Curl the weight up toward your shoulder. Slowly lower your arm back to the starting position. Do two to three sets of 10 to 12 repetitions on each arm.
Triceps Extension
Hold a dumbbell in your right hand and sit on the ball. Walk your feet out until your head and neck are resting comfortably on the ball. Lift your hips up and engage your abdominals. Bend your right arm back so your elbow is facing up toward the ceiling; place your left hand at the base of your right elbow. Lower your right arm toward your ear and then extend it straight up. Slowly lower your arm back down. Do two to three sets of 10 to 12 repetitions.
References
- "Fitness: The Complete Guide"; Frederick C. Hatfield; 2010
- "Strength Training on the Ball"; Colleen Craig; 2005
- Fitness Magazine: Our Best Stability Ball Exercises: Squat With a Ball
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