Tips

 Stronger core, purchase a stability ball!

Stability ball exercises make a great addition to anyone’s exercise routine providing that they have no medical restrictions to such activities. These are great exercises because they bring in many stabilizing muscles to assist while maintaining balance during the exercise. Using a stability ball will greatly increase core strength and stability. I will list an exercise for each major muscle while incorporating them with the use of a stability ball.

Chest - Dumbbell chest press into flye
  Push up (hands on stability ball or feet on stability ball)
Back – Shoulder roll outs
  One arm dumbbell rows (hands on stability ball)
  Alternating superman
Shoulders – Any dumbbell press, rev. flyes or lateral raise
  Knees tuck press
Arms – Supine dumbbell curl
  Seated dumbbell tricep extensions
Abdominals – Crunch on stability ball
  Crunch on stability ball with a Russian twist
Quadriceps & hamstrings – Back wall squats (one or two legs)
  One leg squats (one foot on ball)
  Leg extension lifts
  Leg stability ball curls
  Abductor leg lifts
  Adductor leg lifts
Calves – Supine calf raise
  Back wall squat into calf raise
Hip flexors – Supine bridge (feet on ball)
  Jackknife
  These are several examples of stability ball exercises that I have done and still do on occasion. There are many more exercises to choose from, the key is to start out at a slow controlled pace. If utilizing free weights or resistance bands choose a weight that is less than you would normally use. I found that using free weights took some time adjusting to, as many stabilizing muscles (mainly core muscles) were called upon in order to stabilize you. Everybody that is medically cleared to should incorporate stability ball exercises into his/her routine. The benefits are numerous. Someone with an equilibrium condition or pregnant should not use stability balls unless STRICT supervision is available.