To continue to improve fitness you need to keep challenging your body. Progression is how people get in the best shape they can. Progress in your workout routine by performing exercises on an exercise ball's unstable surface. According the American College of Sports Medicine, exercise balls can build core strength, improve balance and increase functional performance.
Good Core Exercises
The exercise ball's dynamic surface makes it an effective training tool. Multiple muscle groups must work together to maintain balance and position on the ball. An exercise ball crunch is a good exercise to begin, says the American Council on Exercise (ACE). Begin from a supine position with the exercise ball under the lower back. Then, just as with a normal crunch, contract the abdominals and crunch upward. This movement's variations include adding rotation to the left and right while crunching.
The ACE also suggests performing the forward transverse roll. Start by assuming a kneeling position with the forearms on the exercise ball. There should be a 90-degree angle from the forearms to the rest of the body. At the same time, extend both the arms and legs, causing the ball to roll forward. Maintain a straight spine and roll forward as far a possible with proper form. When the maximum roll is reached return to the starting position and repeat.
Good Upper Body Exercises
Use an exercise ball instead of a flat bench to perform upper body exercises. Good upper body exercises with an exercise ball include the pushup and dumbbell press. Maintaining balance on the ball makes upper body exercises more difficult and weights should be reduced from those used when performing the same movement on a stable surface.
The exercise ball push-up provides greater challenge than a regular pushup. Start with the hands placed on the exercise ball, feet extended back and the back straight. In a normal pushup motion, lower the body towards the ball in a smooth, controlled motion. Return to the starting position once the chest reaches the exercise ball. Vary this exercise by performing the pushup with the hands on the ground and the feet positioned on the exercise ball.
Perform the standard dumbbell press on the exercise ball and increase the challenge. With a dumbbell in each hand, lie on the exercise ball with the feet on the ground and back straight. Move the dumbbell from the chest by pressing upwards. Once reaching full extension, bring the dumbbell back to the starting position.
Good Lower Body Exercises
Use the exercise ball to strengthen the legs with the exercise ball wall squat. Stand facing away from the wall and position the exercise ball between the lower back and the wall. Press the back into the ball and squat down. Continue down until the legs are bent at close to a 90-degree angle. From the bottom of the movement, move back up until the legs are fully extended.
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