Stability balls are made out of durable rubber and they come is sizes that range from 55 cm to 95 cm. Stability balls can be used to work every part of the body. Each time you exercise on the ball, your core muscles help you maintain balance. You can use the ball by itself or with other fitness tools to get a solid workout.
Push-ups
Push-ups are body weight exercises that work the chest, shoulders and arms. Lie across the ball on your stomach and walk your hands forward until they are directly under your shoulders and your lower shins are on top of the ball. Keep your back straight and lower your chest to within a fist-width of the ground. Push back up and repeat. You can also do this exercise with your hands on the ball and your feet on the ground.
Seated Shoulder Presses
Shoulder presses are normally done with a workout chair and a set of dumbbells. You can still use the dumbbells, but the chair can be replaced with the ball. Using the ball can help you strengthen your core muscles and shoulders at the same time because you are off balance. Sit upright on the ball with the dumbbells held in your hands just outside your shoulders with your palms facing forward. Push the weights up and toward each other. Stop your arms just short of locking out, lower the weights back down and repeat.
Back Extensions
Back extensions work the muscles in the lower part of your back. Place your hips just lower than the top of the ball and place your feet against a wall to brace yourself. Place your hands on the sides of your head or cross them over your chest. Lower your upper body down toward the floor and lift yourself back up by contracting your lower back muscles. Hold for a second and repeat.
Squats With Bicep Curls
Performing squats with the ball will take excess pressure off your lower back; something a regular squat does not do. You can add in a bicep curl to make it a compound, complex exercise where multiple body parts are being worked at once. Pin the ball against a wall with your mid back and hold dumbbells in your hands. Step forward slightly and space your feet shoulder-width apart. Lower your body down by bending your knees. Stop when your thighs are parallel to the floor and stand back up. As you are coming up, curl the dumbbells and squeeze your biceps for a second. Lower your body back down as you simultaneously lower the dumbbells. Repeat for a set of reps.
Crunches
Lie face up on the ball with your shoulders and head slightly elevated. Your knees should be bent 90 degrees, your feet should be flat on the floor and your mid back should be contacting the ball at this point. Place your hands on the sides of your head and curl your body upward. Squeeze for a full second, slowly lower yourself back down and repeat.
Abdominal Pull-ins
Abdominal pull-ins work your lower and upper abs at the same time. Place your lower shins on the ball and place your hands directly under your shoulders. Push your hips up in the air to form a straight line from your shoulders to your heels. Draw your knees into your chest by rolling the ball on the ground. Squeeze for a second, roll the ball back out and repeat.
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