Those bright colorful inflatable balls you see in the gym might look like toys but they are actually an important fitness tool. People of all fitness levels will benefit from taking a seat on an exercise ball and incorporating new exercises into their workout. Improve balance, core strength and functional performance by doing exercises on this unstable platform, recommends the American College of Sports Medicine.
The Crunch
The exercise ball crunch provides a good starting place for exercise ball users. Perform the exercise ball crunch by placing the lower back on the exercise ball with the feet firmly on the ground. From the starting position raise the torso upward by contracting the abdominal muscles. The movement closely resembles a standard crunch. The American Council on Exercise recommends varying the movement by adding a twist to the right or left side while moving upward. To increase the difficulty, hold a medicine ball over head throughout the movement.
The Glute Bridge
The glute bridge engages multiple muscle groups including the glutes, abdominals, obliques and erector muscles of the spine. Begin from a supine position on the floor with the back of the legs and heels resting on the exercise ball. Prior to beginning any movement, lightly contract the abdominals. This helps maintain correct body position throughout the exercise. Raise the hips upward by contracting the glutes. The ACE also advises to press the back of the legs into the exercise ball to increase balance and stability. Do not press the hips up so far that the back begins to arch.
The Knee Tuck
The knee tuck movement closely resembles its name. The ACE lists the knee tuck as a challenging exercise, so beginners should be cautious if performing this movement. Take a prone position with the ball under the stomach. Walk the hands forward straightening the body as the ball moves down the legs. Stop when the ball reaches the knees. Make sure the hands are shoulder width apart and perpendicular to the floor and the body in a straight line. Bring the knees forward. This rolls the ball lower towards the shins while causing the hips to elevate as the knees and ball move forward. Stop once the knees are tucked under the hips. Hold the position for a second and then return to the starting position and repeat the movement.
The Push-up
The exercise ball push-up challenges the upper body while also working balance and core strength. Place the hands on the exercise ball with the feet back and on the floor. Make sure the spine is straight prior to beginning the movement. Following the standard push-up movement, lower the body down towards the ball while keeping the back straight. After lowering the chest to the exercise ball, push back up by extending the arms. Vary this exercise by reversing the balls position: Place the hands on the ground and the feet elevated on the exercise ball.
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