Exercises With a Workout Ball
- 1). Perform ab crunches while on a workout ball. Lay down on the ball so that your back is flat on it. Place your feet flat on the floor and at hip level. From here, perform a standard abdominal crunch. When coming up, be sure that your lower back never loses contact with the workout ball. If it does, you're going too far. When going back down, your back should never arch over the workout ball. Your movement should end with you flat on your back.
- 2). Begin by assuming the standard push-up position with your legs on top of the workout ball. Your shins should be resting on the ball with your feet about 1 inch apart and your toes pointing directly down. Keep your arms at shoulder length while your palms are on the ground. Contract your legs so that the ball comes in towards your body. Your lower body and knees should elevate into the air when you do this. Continue in this motion until your legs are at 90 degrees. Then, slowly return to the set position. Perform this exercise, known as a plank exercise, to work out your obliques and your glutes.
- 3). Lay on the floor so that your back is completely flat. Separate your arms so that they are shoulder length apart. Position them over your head so that your arms are flat on the floor. Separate your legs at your hips. Have a partner place the workout ball between your legs so that your legs are holding the ball. Bend your knees towards your body while the ball is being held by your legs. Swing your arms around so that you will catch the ball at belly button level with your arms to the side. Then, bring your arms back over your head, this time without touching the ground. When you do this, you should extend your legs back down. Just as with your arms, your legs should not touch the ground. Bring the ball back to belly button level using your arms and contract your knees once again. Pass the ball back in between your ankles. Lower your arms and legs in the same manner as you did before. Repeat this exercise for 10 to 20 reps.
- 4). Use a workout ball to perform a different kind of push-up. Place your feet on a folding chair or have a partner hold your shins so that your legs are at about the same height as the workout ball. Place your hands on either side of the workout ball so that they are at what would be considered the middle of the ball. Keeping your body straight, lower yourself as you would if you were doing an elevated push-up. Your chest should come just shy of contacting the workout ball. Keep the ball steady or else you will not perform the push-up correctly.
- 5). Start off in the same position as you would for the ab crunch on the workout ball. Instead of laying flat on your back, though, you should be flat on your shoulders while on the ball. Your body should still be straight and your legs in the same position as they would be if you were performing a crunch. Keeping your arms and hands completely straight, bring your hands together so that they are right above the center of your chest. Keep your hands in that position and rotate only your upper body so that your arms and hands point directly to one side. Return to the start position. Rotate only your upper body in the opposite direction. Perform 20 slow repetitions of this exercise and you will feel it in your lower back almost immediately.