Exercises on a Ball

Using a stability ball can help you to improve your fitness because it triggers muscles that you wouldn’t normally exercise. Just sitting on the ball engages and strengthens your core muscles. If you’re going to do exercises on a ball, be sure to purchase a ball that is the correct size for your height. Read the packaging for height recommendations.

Crunches

Sit on the ball with your feet on the floor. Lie back with your feet still on the floor so that your body is parallel with the floor. The ball should be under your butt and lower back. With your hands behind your head, slowly crunch your stomach muscles, bringing your upper body slightly up. Lower your body to its original position. This works your abdominal muscles.

Push-Ups

Drape yourself over the ball. Put your hands and feet on the floor, and then walk your hands forward so that your hands are on the ground and your feet are balanced on the ball. This will engage your core muscles. From this position, bend your arms at the elbows to do push-ups. This works your core, arms and chest muscles.

Bridge

Lie face up on the floor with your feet up on the stability ball. Press your legs into the ball to push your buttocks off the floor. Challenge yourself by doing this with only one leg. This exercise works your hamstrings and gluteal muscles.

Plank Pike

Balance face down with your stomach on the ball and your hands on the floor. Using your abdominal muscles, lift your buttocks into the air, rolling the ball along your legs until you are balanced on your feet. This works the core and leg muscles.

Bench Press

You can do this exercise with resistance bands or with free weights. If using a resistance band, place it under the ball, so that the ends come out on either side. Lie face up on the ball with your feet on the ground and the ball supporting your back. Hold the weights or resistance bands at chest level, then press up. This strengthens your core while exercising your arms and chest.