Ball Push-Ups

Push-ups are a standard exercise, and we all know about them. By incorporating the stability ball in the process, you can take it to the next level.

A push-up on the stability ball will recruit more muscles throughout the movement and make the exercise more interesting because you will have to be more actively engaged to maintain balance. So give it a try.

Ball Hip Switches

To get in the starting position, place both hands on the ground and both knees on the ball, similar to a plank. Now the exercise consists of rotating your hips from side to side.

It's a great dynamic stretch for the hips and lower back.

Plank Curls

Again the starting position is the plank on the ball. The exercise consists of curling your knees to your chest and back.

Your abs will be under constant tension through the movement because of the stability required. So you will be developing both isometric and concentric strength at the same time.

Ball Hamstring Curls

This exercise is pretty simple. Just lie back with your heels on the stability ball. Then elevate your hips off of the ground and maintain stable position while extending and bending the legs.

The benefit of the exercise is that you can focus on your hamstrings without expensive. Also if you want to make it more difficult, lift one leg straight into the air, and only curl with one at a time.

Ball Glute Bridges

The starting position for this exercise is the same as the Hamstring Curls. Only this time, the goal is to bridge your hips upward while keeping the ball relatively stationery.

It works as a great dynamic stretch while still making that basic movement both more challenging and rewarding by increasing the stabilization required throughout the movement.

Ball Roll Flow

To start with, just lay your chest on the stability ball and wrap your arms around the sides. The first movement of the drill is a simple forward shoulder roll. You just push off of your feet into the roll then stretch with the ball above your head. Now the next step is to do a V-Up and pass the ball to your feet, V-Up again and pass it back to your hands. Then finish with a explosive back roll up and over the ball.

You can add as many V-Ups in between as you want, and the act of passing the ball will add a element of play to that core intensive exercise.

Backward Knee Slide

I started doing this one intuitively, but I've since seen others doing it, and it's fun. The starting position is just both knees and both hands on the ball with no contact with the ground. Now the goal is to coordinate the movement of your hands and knees to roll the ball backward while staying on top.

Basically just crawling backwards on your knees using your hands to stabilize the ball throughout the process. As you get better at it, you can also starting changing direction as you move. The key is in the coordination between all points of contact with the ball.

Sprawl and Knee Switch

You start with your hands on the ball similar to the push-up then sprawl your hips back explosively and let your chest hit the ball. After that, hop up while bringing one knee towards your chest. You should end up with one knee on the ball and the other leg back for balance.

The exercise consists of those two movements. The sprawl plays a integral part in wrestling, MMA, and Brazilian Jiu-jitsu, but it is also useful for improving hip power and flexibility. The knee switch is also more sport oriented, but it's core intensive.

Ball Hip Switches Variation

Start with no contact with ground and both hands and knees on the ball. Now the goal is just to maintain balance while dropping one hip at a time to the stability ball. Use your hands to help throughout the motion, and try to maintain the flow without touching the ground at all.

Ball Crunches

This is pretty self explanatory. You're just sitting on the ball and doing crunches. I highlight it only because I've noticed that I have more fun and feel more effect when doing it on the stability ball than otherwise.

Ball Back Extensions

Depending on the size of your ball, you may need a anchor for this movement. The test is whether or not you can extend your upper body away from the ball a good distance while keeping your feet planted on the ground.

If that is not possible, you can use a weighted barbell for example as a anchor for your feet. Then the exercise consists of keeping your back straight and strong while doing the back extensions. It is a great posterior chain exercise. You'll feel it in your hamstrings, glutes, and lower back,

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One thing you should remember about all these exercises is that even if you stumble or fall, it doesn't matter. Just improvise and keep playing, it should be fun, and it will be.