You have probably seen stability balls (or exercise ball) in the gym. Have you wondered what to do with them? Actually, they are very versatile. They promote balance and stability and really work out your core. But the best part is, they are inexpensive, and versatile, so you can get a great workout with them, even at home. With a fitness ball you can get a great work out for your arms, core, chest, butt and thighs. Here are a few of our favorite exercises with a stability ball.
Push-up on a ball
Your arms and shoulders are the first to take the brunt of this exercise, but your chest and core feel it too.
- Lie with your abdomen on an exercise ball and walk your hands forward on the floor until the ball rests under your thighs.
- Pull your navel in toward your spine, bending your elbows.
- Lower your upper body to the floor. Hold this position for three seconds, and then push up so your elbows are straight but not locked. Keep your head in line with your spine and your abs engaged. Simulating a push up.
- Start with 5 reps, working up to 15. Once you've mastered 15 reps, rest for one minute and then do a second set.
This is a great toner for your thighs and butt. Start out in a larger space than you think you’ll need
- Place an exercise ball between the wall and the curve of your lower back.
- Stand with your feet shoulder-width apart.
- Bend your knees and lower 5 to 10 inches, keeping your shoulders level and your hips square. Hold this position for 3 seconds and then stand back up.
- Start with 5 reps and work up to 12. Rest for 30 seconds and do another set.
This is a really simple deep crunch or sit-up.
- Lie on your back holding an exercise ball and lift your feet so your shins are parallel to the floor. For a more intense workout, keep you legs straight in the air.
- Lift your head, neck, and shoulders, and place the ball between your legs.
- Now lower your legs and reach your arms back.
- Come back up and grab the ball.
- Continue to pass the ball back and forth from your hands to your legs 10 to 12 times.