A body ball is a training tool that puts a specific emphasis on your core. This area of the body includes your upper and lower abs, obliques and all of the muscles between your shoulder blades and glutes. All of these areas are affected because of the unstable environment your body is under while working out.
Step 1
Prop your shins on the ball to do push-ups. Place your hands on the ground directly under your shoulders and get your back perfectly straight. Lower your chest toward the floor until it is a fist-width away. Push yourself back up and repeat 12 to 15 times.
Step 2
Engage your lower back and obliques with one exercise. Lie across the ball in a face-down position with your hips at the highest point. Brace your feet into a wall and place your hands on the sides of your head. Bend at the hips so that your head goes down toward the floor. Lift your body up by engaging your lower back muscles and twist to your right. Lower yourself back down. Lift back up and twist to your left. Keep going until you've hit both sides 10 times each.
Step 3
Execute a wall squat with the ball. Hold the ball against the wall with your mid back. Stand with your feet shoulder-width apart and slightly forward. Squat down until your thighs are parallel to the floor. Stand back up and repeat 12 to 15 times.
Step 4
Squeeze the ball with your legs to work the insides of your thighs. Lie on the ground on your back and place the insides of your lower legs about one-third of the way down on the ball. Apply inward force and hold for 30 to 45 seconds. Feel the muscles on your inner thighs working. Release and repeat three to four times.
Step 5
Pull the ball toward your body with your legs. Place your hands on the ground shoulder-width apart and your lower shins on top of the ball. Bring your knees into your chest as you roll the ball on the ground. Hold for a second and roll the ball back out. Do 15 to 20 reps. These are called abdominal pull-ins (see Resources).
Step 6
Incorporate a medicine ball to do side-to-side rotations. Sit on the body ball while holding a medicine ball at arm's reach right in front of your body with both hands. Keep your back straight and rotate all the way to your right. Reverse the movement and go all the way back to your left. Go back and forth 15 to 20 times.
Step 7
Perform a basic abs crunch with the body ball. Lie on top of it with your back flat and your shoulders slightly elevated. Place your hands on the sides of your head and curl your body up by contracting your abs. Squeeze forcefully and lower yourself back down. Repeat 15 to 20 times.
Tips and Warnings
- If you want to increase the intensity with push-ups, walk your hands forward so the ball is down by the tops of your ankles. If you want to make it easier, go the other direction so the ball is up by your knees.
Things You'll Need
- Medicine ball
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