A ball, or exercise ball as it is often called, is a training tool that comes in various sizes and colors that are coordinated with height ranges. It is made out of durable plastic and inflated to a specific diameter from 55 to 85cm, in 10 cm increments. Working out on this tool can help increase your core strength because you are off-balance while working out. A ball exercise routine should involve your entire body.
Step 1
Build your upper body by doing push-ups on the exercise ball. Lie across the ball on, your stomach. Place your hands on the floor and walk them forward until your shins are on top of the ball. Your hands should be directly under your shoulders at this point and your back should be straight. Lower your chest towards the floor until it is about 4 inches from the floor. Push yourself back up and repeat 12 to 15 times. To make this exercise harder, walk your body forward until your toes are on top of the ball. To make it easier, walk your hands backward so your knees or thighs are on the ball.
Step 2
Execute a set of back extensions to work your posterior side. Place your hips on the top of the ball, facing down, and brace your feet against the bottom of a wall. Hold your hands on the sides of your head or across your chest and form a straight line with your body. Bend forward to allow your body to fold in half at the waist. Lift yourself back up and squeeze for a second. Repeat for 12 to 15 reps. Create a variation by doing alternating twists when you raise your body. This will engage your obliques as well as your back.
Step 3
Incorporate a bench to do triceps dips. Grab the edge of the bench with your hands and place your heels on top of the ball. Lower your butt towards the ground until your elbows are bent 90 degrees. Push yourself back up and repeat 12 to 15 times.
Step 4
Rotate sideways with the ball. Stand with your feet shoulder-width apart. Grab the ball with both hands and hold it straight in front of you. Squat down and rotate all the way to your right. Maintain a squat position and rotate all the way around to your left. Come back to center and stand up. Squat down again and repeat the side-to-side rotation 10 times.
Step 5
Pin the ball against a wall to work your thighs. Hold the ball with your mid back and place your feet slightly forward and shoulder- width apart. Lower your butt down until your thighs are parallel to the floor. Stand back up and repeat 12 to 15 times. If you want to add resistance, hold dumbbells in your hands.
Step 6
Progress from a bridge to a hamstring curl. Lie on your back and prop your heels up on the ball. Your knees should be bent 90 degrees. Apply pressure into the ball and lift your hips off the ground. Dig your heels into the ball and lift your hips even further up in the air. Your knees should know be slightly bent. Feel the contraction on your hamstrings and hold for 20 to 30 seconds.
Step 7
Focus on your abdominals with a weighted abdominal crunch. Lie on the ball with a medicine ball in your hands. Your lower back should be in contact with the ball and your shoulders and head should be slightly elevated. Hold the ball straight above your body and curl yourself up by contracting your abs. Squeeze for a full second and lower yourself back down. Repeat 12 to 15 times.
Tips and Warnings
- Do three to four sets of each exercise and work out three times a week on non-consecutive days. To complete your routine, mix in some 30 to 45 minutes of cardio on your off days.
Things You'll Need
- Bench
- Dumbbells (optional)
- Medicine ball
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