How to Exercise With a Ball

Exercising with a ball is an excellent alternative to your regular routine. Virtually any exercise can be modified to use a ball, any ball that is at least as large as a basketball, such that more of your muscles are getting used. Balance becomes a major factor, which uses a larger variety of muscles in addition to the prime movers of a particular exercise. Balls that have some give, like a yoga ball, child’s bouncy ball, beach ball, also have a lot more cushion and are often easier to use. Harder balls, such as basketballs, soccer balls, or medicine balls will use slightly different muscles. Here are three exercises that target your major muscle groups.

Difficulty: Moderate

Instructions

1. 
    

   Lunges are one of the best exercises for your buttocks and leg muscles. Lunges using a ball are more difficult because they require balancing on a different level. You could use any ball (basketball, yoga ball, beach ball) with this exercise, or switch balls when it becomes too easy. With the ball a few feet behind you, place the back of your foot on the top of the ball. Bend your front leg as though you were going to sit down in a chair, so that your knee does not extend over your toes, raise yourself up. Do 10 or 12, more or less depending on your fitness level. Switch legs and do the same number. Repeat set 3 times.

2. 
    
   Starting push-up position

   Push-ups can be difficult to begin with, but are made more so by using a ball. Any ball the size of a basketball or larger will work. Again, change the size of the ball to get a different kind of workout. Place your hands on either side of the top of the ball. It is easier to do these with your knees on the floor, in the classical women’s push-up, rather than with the whole body straight and your toes providing the balance of your lower end. Either way, keep your back straight and your abs tucked in. Do the push-ups carefully. You will not need to do many. Do as many as you can with the correct posture, take a small break, and do another set. Repeat so that you have 3 sets.

3. 
    
   Starting position for leg raises

   Leg raises for the abs, or stomach muscles. Again, any ball may be used for this exercise. Put a ball between your feet (bare feet work best). Lean back and rest your elbows on the floor, your legs straight up or slightly lowered, but straight. If it feels more comfortable to put your hands beneath your hips, do so. Do not arch your back. Slowly lower the ball with your feet, legs straight as possible. Lower to the ground and raise them up again, also slowly. Do this as many times as you can, take a short break (a minute or two) and repeat 2 more times.

Tips & Warnings

• Stretch first, preferably following 15 minutes of mild cardio activity
• Move slowly and deliberately
• If you lose your balance, resume the correct position and start over
• For cardio and your lower body, try out an adult hopper, those bouncy balls with handles on them that kids go crazy over. It will give you an excellent workout and you are virtually guaranteed to have fun.
• Consult your doctor before beginning any new exercise routine