Have a Ball with the Stability Ball Workout

If you want a good all over body workout but can't or don't want to join a gym, then the fitness ball might be perfect for you. Paired with a couple of different sized dumbbells hand weights and a medicine ball you can work every muscle in your body, increase your core strength and optimize your flexibility and balance, all in your own home.

You can purchase a fitness ball in any store that has a sports and fitness department or online. They're not expensive and they usually come with their own air pump that is simple to use. Make sure you choose the size that is correct for you. In order to have an optimal workout with the fitness ball you should begin with at least one set of weights, minimum of 5 pounds. Any lighter and they won't really do much for you.

First sit on the ball with your hand weights. Perform 20 reps of bicep curls and 20 reps of tricep extensions behind your head. Next roll down on the ball until your back is supported. If you want a further challenge roll all the way out until your head and neck are on the ball and form a bridge with your legs and core. Now perform 20 chest flies and 20 chest presses. Roll back up to a seated position and perform 20 shoulder flies.

Next use the ball to workout your legs. Turn your back to a wall and place the ball between you and the wall, at about bottom level. Keep your upper body straight and firm, your legs shoulder width apart, and slowly lower yourself into a squatting position. Don't let your butt go below your knees. Repeat this 20 times. Now place your legs in a wide squat position and lower again, holding a dumbbell between your legs as you lower yourself into a "ballet" squat.

Lie on the floor, or on a mat, with the ball under your feet. Bridge your lower body up and keep your core tight. Roll the ball towards your bottom, back out again and repeat 10 times. Next, clench the ball between your feet, tighten your core and pulse your legs straight up. Grab the ball with your hands and lower your feet and arms as you bring the ball back over your head. Now pulse your legs straight up again, bring the ball to your feet and lower your legs down with the ball. During this exercise never let your feet touch the ground, and keep the small of your back on the floor or mat. Do this 10 times or until your abs are too fatigued to do any more correctly.

This is a good beginning routine with the fitness ball. After you become comfortable with these exercises it's a good idea to incorporate new ones into your routine. This way you work your muscles in different ways and stimulate them to grow. It also keeps you from becoming bored with your workout. The only way you can benefit from this workout is to get started! So pick up a fitness ball, turn up the music, and have a ball!