A body ball is an affordable, portable, and extremely versatile piece of exercise equipment. According to the American College of Sports Medicine, body balls--also known as fitness balls, Swiss balls and stability balls--can be used to improve core stability, balance, strength, and flexibility. Body balls are also used to improve sports performance and in injury rehabilitation.
Squat Bounces
Sit on the body ball with your feet firmly planted on the floor about hips-distance apart. Holding the ball in place with your fingertips, bounce up into a partial squat position, in which your knees are over your ankles, your hips are back, and your legs are bent about 110 degrees. Hold this position for 2 seconds and then allow your butt to drop back onto the ball. Immediately bounce back up into the partial squat position, and repeat 8 to 12 times.
Elevated Pushup
Place your stomach on the body ball with your hands on the floor, shoulder-distance apart. Walk out on your hands until the ball rests on your thighs, or for more challenge, on your lower legs. Keep your hips up to maintain a straight line with your body, from your head to your feet. Slowly bend your elbows until your face comes close to the floor, still maintaining the straight-line body position. Straighten the arms to bring the body level with the floor. Repeat 8 to 12 times.
Leaning Lunge
Stand about three feet from the wall with your left side facing the wall. Take a large step forward with your left foot and then place the ball against the wall at the height of your hips. Lean into the ball with your left side so that your body is in a straight, but diagonal, line. Lower your right knee toward the floor without shifting your weight forward (the ball will subsequently roll up your side to your shoulder). When your right thigh is parallel with the floor, hold for one second and then rise back up until the knees are straight, but not locked. Repeat 8 to 12 times, then switch sides.
The Abs-Buster
Lie on a mat with your knees bent and feet on the floor. Hold the body ball in both hands with your arms extended toward the ceiling. Take a deep breath in, then exhale and raise the shoulders off the ground, while bringing your knees toward your chest. Pass the body ball from your hands to your legs, just above the ankles. Inhaling, lower your shoulders and bring your arms up overhead, while bringing your feet toward, but not quite touching, the floor. Again, exhale and raise your shoulders off the floor while bringing your knees toward your chest, and pass the ball back to your hands. Inhale and lower your shoulders and your feet to the floor so you are back in the starting position. Pause for one second, then repeat 8 to 12 times.
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