You can use an exercise ball for stretching, and it can also be a key piece of equipment for working on your abs, hips and thighs. Adding a medicine ball into the mix makes your workout more challenging.
Before you start your exercise ball workout, take five minutes to do some light cardio exercises first. If you are at the gym, using a stationary bicycle is a great choice. You can get your heart rate elevated without putting a lot of strain on your joints.
Squat and Reach
Grasp the exercise ball and hold it in front of you. Bend your knees, keeping your back straight. Your arms should be parallel to the floor.
Tighten your abdominal muscles and turn towards your left. Hold this position while you take three deep breaths. Move back to the starting position and repeat on the right side.
You can vary this exercise by holding the ball down toward your knees or up over your head.
Sit on the ball with your back straight and your feet flat on the floor, about shoulder width apart. Cross your arms over your chest.
Tighten your abs and lean back until you feel a stretch. Hold the position while you take three deep breaths. Return to the starting position and repeat.
Sit and Squeeze Exercise
Stand facing away from a wall with an exercise ball positioned against your back. While holding the exercise ball in place, slide down until your knees form a 90 degree angle to the floor. Squeeze a medicine ball or a towel just above your knees. Hold this position for at least 15 seconds. Repeat two or three times.
Position the exercise ball under your upper back. Make sure that your knees are at 90 degrees. Grasp a medicine ball and hold it straight up over your chest. Beginners can ask a friend to act as a spotter and hand you the medicine ball once you are in position on the ball.
Next, bring your arms down behind you (the medicine ball will be positioned over your head). At the same time, extend your right leg straight out in front of you. Return to the starting position. Repeat the movement with the other leg and repeat for a total of 10-16 reps.
If you are new to this exercise, start off by doing the leg extension without the medicine ball.