This is a great start to a stability ball workout, but there are many more productive exercises that can easily be done. The first thing that an exerciser needs to do is decide which half of the body he/she wants to work; the upper half and the lower half of the body should not be worked on the same day. Whenever using a stability ball, be sure to focus on the part of the body that you are working; it is better to work one body part fully than it is to work many body parts partially.
Upper Half Day:
Triceps: To work your triceps, grab two light weight dumbbells. While holding one dumbbell in each hand, lie face up on a properly sized stability ball. Walk your legs out until your legs are at 90 degrees to the floor and your body is in a flat plank. Your upper back should be balanced on the ball and your right arm should be above your head. Rest your left arm, which is holding a dumbbell, on your chest or, if you need a little support, on the floor. Push your pelvis up as high as possible in order to engage your core/abs. While in this position, extend your right arm straight back so that it is parallel to the floor. Bend your arm at the elbow, bringing the clenched weight towards the floor, and let it flex as far as possible. Return your arm to its parallel position. Do this exercise 12-15 times for your right arm, then switch to your left. Complete three sets on each arm.
Chest: Assume the plank position with your upper back on the ball and your pelvis in the air. Hold one light dumbbell in each hand. Extend both arms out to your sides and bend your elbows, as if you were doing a bench press. Your palms should be facing forward and you should be looking at the back of your hands. Lower your arms, from your shoulders, until your elbows touch the stability ball while maintaining the rigid, 90 degree angles between your forearms and upper arms. Slowly raise your arms, by the shoulders, maintaining 90 degree angles, above your body until the two dumbbells touch. Repeat this exercise, making a half circle around your body, 12-15 times for three sets.
Lower Half Day:
Hamstrings: If you are working out on a wood floor, lay a yoga mat on the floor to avoid slipping. If you are working out on carpet, a towel may make your space more comfortable. Choose a properly sized stability ball and space where you can extend your arms and legs without interference. Lie on your back. Place your feet on the stability ball and roll your legs, and the ball, until the stability ball is touching your backside. At this point, your feet should be flat against the top of the ball. Place your hands on your chest and lift your pelvis off of the floor using your legs. Allow yourself to find your balance and slowly roll your feet, and the ball, away from your body until your legs are straight but your knees are not locked. Your heels should now be on the stability ball and your toes should be pointed up. Slowly roll the ball back towards your body until your feet are flat on the top of the ball and the ball is once again touching your backside. Repeat this exercise 10 times for three sets.
Glutes: Place the stability ball against an open wall or mirror. Lie on your back, with your backside around one foot away from the ball, and place your feet flat against the top of the ball. Remove your left foot from the ball and flex it straight into the air. With your hands flat against the floor for stability, push off of your right foot, which is on the ball, until your body is in a straight line from your chest to your right foot. Do not arch your lower back. Lower your right leg until your glutes hit the floor and then immediately push back up. Repeat this exercise 10 times before switching legs. Complete three sets of 10 lifts for each leg.
Overall Exercise Tips:
-Work upper half muscles and lower half muscles on alternating days. Work abs every day. While using a stability ball, keep your abs tight, but don't suck in.
-Perform sets of exercises in a row, with no rests in between. This turns a strength workout into a strength/cardio mix. To get results fast, work out your hardest for a short period of time. Working out comfortably for hours will not pay off. Remember that you are working out to change your body, not to pass the time.
-Breath hard and sweat!