The fitness ball workout guide shows you five of the best exercise ball exercises plus ways to use your fitness ball beyond boring crunches and seated upper body work so you can lose weight, burn fat, get fit, and beat boredom.
Use the exercise ball to work the entire body.
Find a workout that includes 6 full body exercises (squat, pushup, leg curl, hip extension, back extension, knee tuck). Do it 3 times a week for 3 weeks. This is great for total body conditioning in minimum time. It's like having a circuit gym at home except you're using a ball. After your 3 weeks are up switch to a tougher workout to continue getting results.
Add 2-3 fitness ball exercises to your workout routine.
Your workout plan doesn't have to include all ball exercises. For example if you want to incorporate the ball into your lower body workout you can include more traditional dumbbell exercises along with 2-3 ball exercises.
Use the stability ball to help you stretch.
If you're doing really tough cardio workouts and you're stretching at the end to prevent injuries and soreness (very smart of you) then you can add one or two ball stretches to help you get a more intense stretch. Try laying on it sideways to open up the chest and back or kneel and place hands on the ball and keeping arms straight drop chest and head between the arms and down towards floor for a nice chest and low back opener.
Use the body ball as a weight.
Place your hands on each side of the ball and hold it overhead then try doing squats or lunges like this. Lift and lower it with arms stretched out in front of you to work shoulders. Hold it between the feet with legs in the air as you do crunches to work inner thighs. Do twists with it or use it to learn how to do a balance squat.
Try active sitting on your stability ball every other day
If you work from home using an exercise ball as a chair can improve your posture, boost awareness of your core muscles, decrease fatigue, and boost creativity and motivation. You can even use it to watch t.v. or sit in it if you have a chair shortage during a gathering.
Get a better body with ball workouts. Try Balance Ball: Core Cross Train
or take it to the next level with Ugi Fitness Ball Workouts
