What are the Best Ball Exercise Programs?

Although you've probably seen fitness balls around the gym, you might not be clear on how to use them. You can exercise numerous muscle groups using an exercise ball. Make sure you always feel stable while using one while performing any exercise.

• Try performing squatting exercises with the exercise ball. Stand with your back facing a wall while placing an exercise ball between your lower back and the wall. Place your hands on your hips, and with your feet slightly in front of you and hip-width apart, bend at the knees, and move toward a sitting position with your knees directly over your ankles. Feel your lower back stay in contact with the ball as it rolls up and down along with the ball. Return to a standing position while keeping the ball in contact with your back.


• Try doing push-ups using an exercise ball. Lay on top of your exercise ball with your abdomen directly on top of it. Place your hands on the floor, and walk them forward until the ball is resting directly under your thighs. Lower your upper body to the floor while holding the position. Push-up off the ground until your elbows are straight but not in a locked position. Perform 10 to 15 repetitions, and rest at least a minute before doing another set.


• Do some crunches for your abs. Get on your knees and place your elbows on an exercise ball in front of you. Squeeze your abs while rolling the exercise ball forward until your body forms a straight line. Roll the ball back to the starting position with your knees coming back onto the ground. You can also perform traditional crunches using the exercise ball. Place your back on the ball while placing your toes up against a wall to help stabilize yourself. Do crunches as normal, keeping your thighs parallel to the floor.