Exercise Ball Activities

Exercise ball activities increase core strength, flexibility and improve muscular endurance and strength. An exercise ball creates an unstable environment for strength training--the abdomen and the lower back are constantly working to stabilize the body during activities with the ball. As a result, core strength, calorie expenditure and strength gains are some of the benefits of doing fitness activities with an exercise ball.

Ball Push-ups

Push-ups challenge your chest muscles, triceps, shoulders, back and midsection. Performing a push-up with your legs on a stability ball emphasizes your core muscles and requires them to contract and tighten throughout the entire exercise. Ball push-ups provide gains in upper-body strength, while developing the abdominal, hip and lower-back muscles. To do a push-up with your feet on the ball, kneel behind the stability ball. Roll onto the ball and walk your hands out in front of the ball, stopping when only your knees and the area below them are on the ball. Positioning your hands directly below your shoulders prevents shoulder strain during this exercise. Tightening the abdominal muscles is also important during exercises that use the stability ball, so be sure to focus on this. Slowly bend your elbows out to the sides, lowering your chest toward the ground. Finally, stop before your chest hits the ground, push up to a straighted position and repeat this exercise until you complete 12 to 15 repetitions.

Abdominal Ball Pass

The abdominal ball pass strengthens the abdominal muscles, works the legs, tones the arms and strengthens the hip flexors. Tight or weak hip flexors, common for people who sit a lot, contribute to bad posture and limited physical performance. During this exercise, the hip flexors are stretched during the leg lowerings and strengthened during the leg lifts. To do an abdominal ball pass, lie on your back. Place the stability ball in between your feet, straighten your legs and extend your arms over your head, resting them on the ground. Creating core tension during this exercise ensures that you draw your strength from your midsection--tighten your abdominal muscles and gently press your back against the mat. Simultaneously, lift your feet and arms and bring them together, directly above your stomach. Pass the ball to your hands, lower your arms and legs back toward their start position, stopping right before they both hit the ground. Bring them back up in the air and continue the ball pass for 45 seconds.

Prone Extension on Ball

The prone extension on the ball strengthens your lower-back muscles, arms and glutes. While your lower half is working hard, your arms are simultaneously stabilizing your body and strengthening their endurance. To do a prone extension, kneel behind a ball. Roll onto the ball and walk your hands out in front of you, stopping when the ball is directly under your stomach. Next, straighten your arms and position them directly under your shoulders. Pressing your legs against each other, point your toes behind you and lift your legs slightly higher than hip level. Slowly lower your legs, stopping an inch from the ground. Repeat the exercise until you complete 12 to 15 repetitions.