Ball and Band Exercises

The stability ball provides an excellent tool for core strengthening and stretching, as well as for improving balance and posture. Exercise bands, also known as resistance bands, can help sculpt and strengthen specific muscles. Put the two together, and you have an all-round workout. Perform resistance band exercises slowly and under control.

Butt and Back

Sit on the stability ball with knees wide directed over toes, spine straight and abs tucked in. Wrap the resistance band around your hands, being careful not to constrict your knuckles or fingers. Raise the band over your head, with arms extended straight up to the ceiling. Pull the band apart until your arms form a Y shape over your head. Pull the band tight with no sagging or lax areas. Squeeze your shoulder blades together as you pull the band down behind your head until it reaches the top of your back, as if performing a lat pulldown move in the gym. Simultaneously, while you are pulling down the band, deeply squeeze your gluteus maximus and lift your hips up off the ball about 1 to 2 inches as in a reverse squat movement. As you raise the band back up overhead, return your butt to the ball. Perform 15 to 20 repetitions to sculpt the latissimus dorsi and trapezius muscles in the upper back while toning the quadriceps and gluteus muscles in the lower body.

Pecs and Abs

Sit on the ball with the band wrapped around your hands. Walk your feet out until your back is resting comfortably on the ball. Raise your arms directly over your chest. The band should be tight and give you resistance when opening the arms wide. As you curl your chest up off the ball and contract your abdominals, pull the band down across your chest by opening your arms to the side. Make sure your arms make a straight line across your chest, not going higher than the shoulder area. Return the back to the ball as you raise your arms back to the starting position. Try not to let the band go lax when you bring it back to the beginning position. Perform 15 to 20 repetitions being careful not to jut the chin forward on the raises or open the arms to wide past the shoulder girdle.

Biceps and Obliques

Sit up tall on the ball with feet on the floor, knees hip-distance apart in a 90-degree angle to your torso. The band should be under the arches of your shoes so that there is equal amount of band on each side. Wrap one end of the band around your right hand and the other around your left. Bend your elbows into a 90-degree angle and place them close to your ribs. Bring your hands together and curl them up towards your left shoulder as you lean back towards the left contracting your ab muscles on the left side. Tuck your lower abdominals in to support your lower back and be careful not to arch. Return the arms to 90 degrees. Repeat the contraction and bicep curl to the right side. Try to perform 20 repetitions or 10 to each side. It is helpful to exhale on the exertion part of the movement and inhale on the relax or return portion.