When you are watching TV, it is often tempting to reach for a bad of chips or pretzels, even when you are not hungry. This can sabotage any hopes of losing or maintaining weight. To help keep yourself on track, you can reach for an exercise ball and do body exercises instead of chewing exercises. Form is the key thing to take into consideration when using the ball.
Push-Ups
Push-ups are upper-body exercises you can do on an exercise ball for a variation. Position the ball so it is between you and the TV. Place your hands shoulder-width apart on the ball and place your toes shoulder-width apart on the floor. You should be able to look straight ahead at the TV at this point. Lift your body up and contract your abs to form a straight back. Lower your body toward the ball until your lower chest lightly touches it. Push yourself back up and repeat.
Plank Leg Lifts
Plank leg lifts work your core and back muscles simultaneously. Position your body so you are facing the TV. Place your forearms on the ball and interlace your fingers. Place your feet shoulder-width apart on the floor behind you and lift your hips up by contracting your abs. Form a straight line from your shoulders to your heels and raise your right leg up in the air. Hold for a full second, lower it back down and raise your left leg. Hold again and lower it back down. Keep lowering and lifting your legs in an alternating fashion.
Crunches
Crunches are common abdominal exercises you can do on the ball. Sit on the ball with the TV directly in front of you. Walk your feet toward the TV as you roll your body down the ball. Stop when your mid back is touching the ball and your shoulders and head are slightly elevated. Plant your flat shoulder-width apart on the floor, place your hands on the sides of your head and curl your body up by contracting your abs. Squeeze forcefully for a second, lower yourself back down and repeat. Make sure your upper body faces the TV the whole time.
Split Lunges
Split lunges are intense leg exercises that can be done with the ball. Face the TV and stand with the ball behind you. Drape your right lower shin over top of the ball and step forward slightly with your left foot. Lower your body down toward the ground by bending your left knee.Stop when your thigh parallels the floor and come back up. Do a set of reps and switch legs.
Seated Balances
Seated balances are subtle ab exercises you can do with the aid of a wall or coffee table. Sit on the ball while facing the TV. Place your feet on the ground and grab a hold of the table with one hand. Slowly lift your right foot off the floor, then your left foot. Remove your hand from the table and keep it close by. Work hard to maintain your balance without touching the table or placing your feet back on the ground. Keep your hand very close to the table when you first start doing this exercise just to be on the safe side.
Rollouts
A ball rollout puts emphasis on your abs, intercostals and obliques which are found on the sides of your rib cage. Kneel on the floor with the ball in between you and the TV. Place your hands on the ball shoulder-width apart and form a straight line from the backs of your knees to your shoulders. Roll the ball forward as you lower your hips toward the ground. Let your forearms ride across the top of ball as you do this. Reverse the move by rolling the ball back to the starting point and coming into an upright position. Keep your back as straight as possible throughout the exercise.
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