The exercise ball began as a child's toy, was adapted by physical therapists and eventually gained a prominent position in mainstream fitness workouts. Ball workouts blend the fun of child's play, the therapeutic elements of core strengthening and a versatility that rarely is found in traditional exercise equipment. They will help you develop dynamic flexibility, which is flexibility in motion. Stability ball training also can enhance the dynamic balance required for sport, and partner workouts provide fun while improving agility.
Basic Exercise Ball Balance Workout
Step 1
Sit on the ball in an upright position. Bend your knees, and walk your feet forward so they are about 1 foot from the ball's surface. Engage your core muscles by drawing your belly button toward your spine.
Step 2
Lift your right foot a few inches from the floor. Simultaneously raise your left arm straight above your head. Return to the start position, and repeat on the opposite side. Stabilize your hips, and avoid leaning into your opposite leg. Perform 10 repetitions, or five on each side.
Step 3
Remain in the seated position on the ball. Take a big step to the right with your right foot. Bring your left leg in to meet it. Repeat in the opposite direction. Gradually increase your speed, but keep your upper torso stable. Continue for one minute.
Step 4
Lie prone, with the ball under your belly. Place your hands and feet on the floor. Press your pelvis into the ball, and lift your right leg. Do not allow your weight to shift onto your left leg. Return to the start position, and repeat on the left side. When you have mastered the balance, simultaneously extend your left arm straight overhead as you lift your right leg and your right arm as you lift your left leg. Do 12 repetitions, or six on each side.
Stability Ball Partner Workouts
Step 1
Sit on the ball facing your partner, who also is seated on a ball. Hold a 3 to 5 lb. medicine ball with both hands.
Step 2
Walk your feet away from the ball, sliding down until the back of your pelvis, lower back and middle back are against the surface of the ball. Hold the ball with your arms extended over your head.
Step 3
Inhale to prepare. As you exhale, draw your belly in, toss the medicine ball to your partner and extend your spine to an upright position. As your partner catches the ball, she will flex her spine into the "crunch position" and toss the ball back to you. perform about 10 cycles of the movement. This exercise works your abdominal muscles and deep core muscles while improving agility.
Step 4
Sit on the ball in an upright position, with your back to your partner, who also is sitting on a ball.
Step 5
Hold a medicine ball with both hands. Rotate your waist to the right, as your partner rotates his waist to his left and takes the ball. Your partner then rotates his waist to his right, as you rotate left to grab the ball. Repeat for 10 cycles. This exercise works the obliques.
Tips and Warnings
- Exercise balls come in different sizes. It's best to have your knees at a 90-degree angle when you are sitting on the ball.
- Check the surrounding area for sharp objects before using the ball. Avoid wearing baggy clothes, which may bunch up and cause discomfort.
Things You'll Need
- Stability ball
- Shoes with traction
- Medicine ball
- Workout partner
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