The "ball" is a term used in the fitness industry to describe one of two objects. An exercise ball is inflated with air to a diameter ranging anywhere from 55 to 85cm. A medicine ball is a hard rubber tool that ranges in weight from 1 to 30 lbs. Basic exercises can be performed with each one by themselves or they can be used in conjunction. Form is the most important thing to remember when using either ball.
Step 1
Execute a set of ball push ups. Place your lower shins on top of the ball and place your hands on the ground, right below your shoulders. Lift your hips up by contracting your core and form a straight line from your shoulders to your heels. Lower your chest down to a fist-width from the floor by bending your elbows. Push yourself back up until your arms are just short of lockout and repeat for a set of reps.
Step 2
Lift your hips up to do butt bridges. Lie face-up on the ground, place your feet flat on the ball and bend your knees. Press into the ball and elevate your hips up in the air until you form a straight line from your knees to your shoulders. Squeeze your glutes and abs for a second and lower your hips back down to a point right above the ground. Repeat for a set of reps.
Step 3
Extend your upper body to do back extensions. Lie face-down on the ball with your hips just below the top. Place your hands on the sides of your head and brace your feet against the bottom of a wall. Lower your upper body down by bending at the waist. Lift your body back up by contracting your lower back muscles and repeat.
Step 4
Lie face-up on the ball to do crunches. Place your mid back on the ball with your head and shoulders slightly elevated. Place your hands on the sides of your head and curl your body up by contracting your abs. Squeeze for a second, lower yourself back down and repeat.
Step 5
Grab the medicine ball to do chest passes. Stand with your feet together and hold the ball right in front of your chest with both hands. Step forward with your left foot and throw it to a partner. Bring your feet back together, catch the ball back and throw again stepping with your right foot. Keep going for a set of throws, switching your lead foot each time.
Step 6
Sit on the exercise ball and hold the medicine ball to do rotations. Extend your arms straight in front of your chest and rotate to your right as far as possible. Rotate all the way to your left as far as you can go. Keep going back and forth in a smooth motion. Keep your gaze fixed on the medicine ball the whole time you do this exercise.
Step 7
Pinch the exercise ball against a wall to do squats. Place your mid back on the ball and place your hands at your sides. Step forward slightly and spread your feet shoulder-width apart. Lower your butt down until your thighs parallel the floor. Stand back up and repeat.
Things You'll Need
- Exercise ball
- Medicine ball
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