Fitness Balls and Mats for Light Exercise

Fitness balls provide a way of recover back, hip, and knee injuries. Integrating a fitness ball provides a powerful workout improving core stability, posture, and muscle balance. You also improve your flexibility by using a light workout.

Using a high quality exercise mat is space saving, durable and lightweight. Exercise mats provide a non-slip and stable surface to prevent shifting and sliding while you exercise. They are easy to clean and flexible with all types of body movements provides good cushioning and comfort.

Choosing Ball

It's best to use a fitness ball that's the right size for you. Balls are sized according to their diameter, with the correct size based on your height. The ball fits properly if your hip, knee and ankle line up at a 90-degree angle or slightly greater when sitting on the ball. Most people do best with a slightly deflated 55-centimeter or 65-cm ball.

The softer the ball, the less difficult the exercise will be. If you're just starting out, consider using a larger, softer ball. Perform each of the following core exercises five times. As you get stronger, gradually increase to 10 to 15 repetitions.

Ball Exercises

Lower Back

Bent down on knees and drape upper body over the top of the ball, with your arms lightly hugging the back of the ball or with hands behind head. Lift chest off the ball until spine is straight or slightly extended.

Core Crunches

For Abs and core muscles be on knees, bend at the waist and rest your elbows on the ball. Squeezing your abs, roll the ball forward until your upper body and thighs form a straight line. Roll back to starting position.

Basic Crunches

For Abs put feet flat on the floor and place lower back on the ball, and upper body and thighs parallel to the floor. Do crunches as usual, lifting only shoulders and upper back off the ball, using abs.

Elevated Pushups

For shoulders, triceps, and abs place the front of knees on the ball and hands flat on the floor parallel to the floor. Look down at the floor and lower face to within a few inches of it, and then push back to the starting position.

Bent Knee Bridge

For buttocks and hamstrings lie on back with knees bent and heels resting on top of the ball. Spread arms out on either side. Lift bump off the floor while squeezing it, and push hips toward the ceiling. Pause at the top of the movement, then go back to the starting position.

Abdominal Rolls for Abs

Lie on back with knees bent and feet flat on the floor. Place the ball on thighs, right near knees, and hands on top of ball. Lift shoulder blades off the floor, rolling the ball to the top of knees, pause, then go back to the starting position.

Lower Back and Buttocks

Lie with stomach on the ball and stabilize with toes and hands. While looking down at the floor, extend left arm and right leg simultaneously holding for 2 seconds and return to the starting position repeating with the opposite arm and leg combination.

Balanced Pushups

For shoulders, triceps and abs place hands on top of the ball and body at a 45 angle with the floor, balancing on the tips of toes. Bend at the elbows and lower upper body to a few inches from the ball then pushes back up to the starting position.

Seated Wall Roll

For quadriceps, hamstrings and buttocks stand with back to a wall, feet shoulder-width apart, and place the ball between the walls and lower back. Squat, letting the ball roll along back, until in a sitting position with knees forming a 45 angle. Return to starting position.

Lower, Middle, Upper Back and Buttocks

Lie with stomach on the ball and body at a 45 angle with the floor, balancing with the tips of toes. Stretch arms out in front of either side of head as flying, and maintain the position.