A exercise ball in an excellent, economical and efficient piece of equipment to have in your fitness arsenal. With one of the most versatile items you can own for working out, you can complete a variety of exercises that target all of your problem areas, including your thighs, legs, arms and abdomen. Exercise balls come in different sizes, but all are ideal for circuit workouts at the gym or on your own at home. Exercises that use a ball add an element of difficulty that makes your body work harder with each repetition.
Arms
Push-ups done on the ball can add a degree of difficulty to your regular arm workout. Try rolling the ball under your knees, and suspending your feet on the ball in push-up position. Your legs are at a higher angle, making it more difficult. Roll the ball so that it rests under your knee to elevate your legs even more, say the experts at Ask Men. Complete as many repetitions as you can before fatiguing.
Legs
Your legs can benefit from exercise that uses a ball. Start by placing the ball behind your back, against the wall, and moving into a sitting position, supporting yourself by pressing your back against the ball. Then, slowly roll down the wall, dipping your legs and holding for five counts before rolling back up. Complete as many reps as you can. You should feel the strain in your calves, thighs and buttocks.
Thighs and Butt
To tone and tighten your thighs and butt, lie on the floor on your side, and place the ball between your thighs. Engage the thigh muscles to squeeze the ball as tightly as you can, count to three and release. Complete as many reps as possible for tighter thighs. Then, stand up and hold the ball straight out in front of you. Holding the ball for extra resistance, sit back and complete as many squats as you can.
Abdominals
There is no greater tool than the exercise ball to target your abs. The Mayo Clinic suggests that you use your ball to complete crunches that have a higher level of difficulty. Sit on the ball carefully, and then walk your feet down until only the small of your back rests on the ball. From this position, complete a series of crunches. To target your obliques, reach to alternating sides as you crunch. For a more difficult exercise, extend your feet onto the ball and support yourself on your hands. Roll the ball under your feet until you have reached a pike position where your bottom is high in the air, and then roll your legs back to a starting position.
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