1. Work Your Lower Back
To work the lower back, grab your exercise ball and sit with it in front of you. Lie across the ball and roll forward until the ball is underneath your body. Place your hands across your chest and lift your body up slightly and exhale. Then lower your body and exhale. Complete two to three sets and repeat each set six to eight times.
2. Try Some Ball Crunches
Stability balls are excellent for your abdominal workouts. Ball crunches are more intense than regular crunches because your body instantly contracts as it tries to stabilize itself on the exercise ball. First, lie face up with the exercise ball resting on your middle or lower back. Then put your hands across your chest or behind your ears. Curl your torso up and contract your abs, pressing your ribcage downwards toward your hips. Complete one to three sets at 12 to 15 reps each.
3. Have a Ball With Shoulder Presses
Shoulder presses work your shoulders and upper back muscles. Doing them on a stability ball increases the intensity since your core muscles have to contract to keep you balanced. Choose a weight that you are comfortable with lifting. Sit on your stability ball with your feet shoulder width apart. Bend your arms at your elbows and bring them up to your sides. Push your arms up to the ceilings, bringing the weights together, and exhale while you’re completing the movement. Inhale as you bring your arms back down to the starting position and repeat. Complete two to three sets with six to eight reps per set.
4. Squat With Your Ball
Ball squats are a great lower body workout, and they aren’t as hard on the knees as regular squats or smith squats. Place your exercise ball on a wall and press against it with your lower back. Place your feet shoulder width a part approximately 1 to 1 1/2 feet away from the wall. Put your hands on your hips and lower yourself slowly in a sitting position while exhaling. Hold this position for 10 seconds and then return to the starting position, making sure to inhale on the way up. Do this 6 to 8 times and repeat for 2 to 3 sets.
5. Step It On Up
Step-ups are great for working the entire lower body, especially the glutes and the hamstrings. To complete the step-up, stand behind a platform, bench or step that is at least 15 inches high. Place your right foot on the step and then step up by bringing your left foot up on the step to join the right. Bring your right foot down and repeat. Focus on one leg at a time. Complete one to three sets with 10 to 20 steps for each leg.