The stability or exercise ball is usually associated with core--abdominal and back--exercises. When you sit or lean on the ball it creates an unstable surface, which in turn forces your core muscles to work constantly to stabilize your body. This versatile fitness implement is also useful for working out your legs, chest and back, using your own body weight as resistance. The constant core workout you achieve from working on the unstable surface is an added bonus to these surprisingly strenuous exercises.
Shoulder Stabilization
Step 1
Position yourself, belly down, on an exercise ball. The ball should be directly beneath your belly button. Stabilize yourself with both feet on the floor, hip width apart, and tighten your core muscles to help keep your spine in proper alignment.
Step 2
Squeeze your shoulder blades down and back. Squeeze your abs tight at the same time to keep your back from arching. Keep your shoulder blades in this down-and-back position throughout the following steps.
Step 3
Extend both arms, straight but not locked at the elbows, palms facing together, ahead of you until they form a continuous line with your torso. Exhale as your arms go up and out, hold for two breaths, then inhale as you lower your arms toward the floor. Stop just before your arms actually reach the floor. Make sure your shoulder blades stay down and back throughout the whole motion.
Step 4
Exhale as you lift both arms again, palms facing in, thumbs pointing up, at a 45-degree angle from your shoulders. Stop when your arms line up with your body to form a "Y" shape. Hold for two breaths, then inhale as you slowly lower your arms toward the floor.
Step 5
Exhale and lift both arms out to the side, thumbs pointing up, until they line up with your body to form a "T" shape. Hold for two breaths, then lower your arms toward the floor.
Step 6
Exhale as you lift both arms in front of you, palms facing down this time. Bend your elbows and pull your hands back until they line up on either side of your head. Hold for two breaths, then release back to the hands-near-floor position. This exercise should result in a trident shape--your body is the handle of the trident and your head and both forearms make up the forks. Gradually work your way up to ten to 15 repetitions of Steps 1 through 6.
Push-ups
Step 1
Position yourself, belly down, over an exercise ball. Tighten your core muscles to keep your body straight from shoulders to heels--your neck should stay aligned with your spine too, as if you were standing up and looking straight ahead with proper posture.
Step 2
Place both hands on the stability ball, shoulder width apart, arms straight but not locked. Make sure your hands are secure; if you feel like they might slip out from under you, adjust as necessary. If you can't get comfortable on the ball you're currently using try the next size up as it will give you a little more space to work with when positioning your hands.
Step 3
Inhale as you lower yourself down toward the ball until your elbows are flush against your sides, level with your ribs. Keep your torso straight throughout the motion.
Step 4
Exhale as you press yourself back up to the starting position. Again, your torso should stay straight throughout the motion. Start with five repetitions, if necessary, and work your way up to 10 or 15 reps.
Squat and Reach
Step 1
Hold an exercise ball between your hands, arms extended in front of you but not locked. Your feet should be shoulder width apart.
Step 2
Sink down into a squatting position as if you were sitting in a chair placed behind you. Your knees should stay behind an imaginary line that goes straight up from your toes, and your butt should stick out behind you while your shoulders stay lined up over your heels. Keep your abdominals tight to protect your spine.
Step 3
Reach as far to the left as you comfortably can with the ball, rotating your torso to do so. Hold this position for three to five breaths, then rotate to the other side. Again, hold for three to five breaths, then return to the center. Make sure your motions are smooth and controlled.
Step 4
Repeat five times on each side, gradually working your way up to 10 to 15 repetitions.
Things You'll Need
- Stability ball
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