The Altus ball is an elastic ball that's designed to keep your body in shape and help you maintain balance and stability. The Altus ball is also known as a fitness ball or stability ball. It came around back in the 1960s and has been used extensively in the field of orthopedics. Ball exercises are designed to help strengthen your core, back and muscles.
Reverse Plank
An effective ball exercise that requires you to strengthen your pelvis and maintain balance is known as Reverse Plank. Start by kneeling on your hands and knees, keeping your shins and your ankles on the ball. Straighten your knees by rolling the ball away from your body. Keep your body in line with your shoulders and hold for a few seconds, maintain a strong pose. Repeat five to eight times, increasing the amount as you gain more stability.
Pushups
Pushups help maintain your upper body fitness along with improving your balance. It targets your shoulders and back. Kneel on your hands, with the ball under your shins. Do not arch your back and concentrate on keeping it straight as you work out. Lower your chest by bending your elbows and exhale. Gradually restore your starting position as you inhale. Repeat 10 times and take a two-minute break before starting a new set.
One-armed Pushups
One-armed pushups target your arms. Using the traditional pushup position, keep just one arm straight against the ground. Rest your other arm on your back to help maintain balance. Breathe in while you lower your chest slowly to the ground. Gradually come back to the starting position as you breathe out. Repeat five times and then switch to the other arm. Work out two sets alternatively for each arm.
Ball Squat -- On Wall
Using the ball to squat against the wall helps work out your legs. Start by pressing your back on the ball, which is placed against the wall. With your hands behind your ears, crouch with your back against the ball and bend your knees to a maximum of 90 degrees. As you raise yourself by straightening your legs, exhale and hold for a moment. Slowly return to your starting position and inhale as you do so. Repeat 10 times and work up to a few sets of ball squats.
Ball Crunch
If you are up for toning your abs and core, Ball Crunch is just the exercise for you. Place the ball under your lower back and lay in line with your lower back. Push up your shoulder blades to curl up your upper body. Keep your hands placed behind your head. Hold for a few seconds and return to your initial position by lowering you back. Work out a couple of sets with five to eight crunches in each set.
Bridge
Bridge targets your spine, abs, pelvis and legs. Place your legs on the ball with your calves balanced on it. Lying with your body flat on the ground, spread out your arms, putting your palms on the floor. Lift up your buttocks, keeping them pulled in. Straighten your back. Hold for five seconds and keep your abdominal muscles pulled in. Return to the initial position and repeat five to seven times.
Roll Away
Roll Away exercise can help tone your limbs, abs and back. Get down on your knees and place your hands on the ball, keeping your elbows straight. Roll out the ball by keeping your back flat and body straight. Hold for three to five seconds and return to the starting position. Increase the difficulty of the exercise by placing the ball farther away from your body.
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