How to Exercise With a Body Ball

Exercising with a body ball adds dimension to your workout with a relatively easy-to-use piece of exercise equipment. Body balls, also called stability or Swiss exercise balls, are giant inflatable balls that add flavor to your routine. Body balls engage many muscle groups at a time, instead of only one when performing regular target exercise. Follow these steps for body ball exercises for the arms, legs, buttocks and abdomen.

Difficulty: Moderately Challenging

Instructions

Things You'll Need:

• Body ball
• Exercise mat (optional)

1. Sit comfortably on the body ball with a straight back and your hands on the side of the ball. For beginners, scoot the ball near the wall to keep it from rolling. Maintain that straight posture, tucking in your stomach to engage your core muscles (hips, abdomen and lower back). Lift your right leg to a parallel position with the floor, keeping your toes pointed to the ceiling. Return your foot to the floor. Complete three sets of 10 reps for each leg.

2. Stand straight with your head facing forward, shoulders relaxed and tight stomach muscles. Hold the body ball in your hands with your arms stretched directly in front of you. Bend from the knee into a squat position, making sure to never extend your knees in front of your feet. Aim for your thighs reaching a position parallel to the floor. Perform three sets of 10 reps.

3. Place the body ball between your lower back and a wall. Spread your feet to shoulder width apart and maintain straight posture. Bend your knees slowly until your thighs are parallel to the floor, making sure to keep your knees aligned with your feet at the deepest bending point. The stability ball will roll up your back to your shoulder blades. Return to your start position, letting the body ball roll to your lower back. Complete three sets of 10 reps.

4. Place the body ball on the floor and sit comfortably. Spread your feet about shoulder width apart, bracing them flat on the floor. You may want to brace the ball against a wall for the first few times of performing body ball crunches. Lean back and cross your arms across your chest. Tighten your stomach muscles and lift into a crunch, exhaling as you go up. Inhale as your return to your leaning start position. Try to perform 10 crunches. Work up to three sets of 10 reps as your body gets stronger.

5. Work out your arms and thighs at the same time by performing body ball lunges. Stand with straight posture, stomach muscles engaged and feet hip width apart. Lift the body ball straight over your head with extended arms. Take a step forward and bend your forward knee into a lunge position. Your back foot should roll forward onto your toes and your back knee should bend until your knee touches the floor. As you lunge, lower the body ball to a position straight in front of you. Straighten your legs but don't move out of the split leg position as you raise the body ball above your head. Aim for 10 lunges for each leg, working up to three sets of 10 repetitions as your legs become stronger.

6. Lie on the floor or exercise mat with the soles of your feet on the body ball. Keep your feet together, and knees bent at 90-degrees. Engage your stomach muscles and place your hands palm down on the floor to help you balance. Lift your hips up towards the ceiling, tightening your butt muscles as you complete this measured movement. Lift and lower your body for this body ball glute press for 10 reps.

Tips & Warnings

• Body balls are sized based on individual height. Make sure your body ball is a comfortable fit to avoid injury. You should be able to sit comfortably on the body ball with your knees bent at a 90-degree angle. Always incorporate a full warm up before performing body ball exercises. Also include a cool down after your workout to bring your heart rate back to normal.

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