Looking for versatility in your home exercise regimen? Try a simple ball.

While it’s nice to have access to all the hi-tech equipment that a fitness center offers or even some of the more portable fitness tools that can be used outside of the gym, consider how a simple play ball can add versatility to your workout. Most of us are familiar with the larger stability balls used for core work and many other exercises, but I want to show you how a smaller ball the size of a basketball or soccer ball can be used as well. These 6 exercises using a simple play ball can add an extra challenge to traditional body weight exercises. Make sure that your ball is properly inflated and that the surface you are working on is free of obstacles that may puncture your ball. As with any exercise, listen to your body and if it doesn’t feel right don’t do it.

  1. Ball Squats. Position the ball against the wall and just above the lumbar spine, feet hip width apart in front of your hips, drop down until your hips are even with your knees, stand back up and squeeze your glutes.
  2. Triceps push ups. Either bent knee or straight leg push ups with hands draped over the sides of the ball, allow elbows to stay close to your body as you lower your chest directly towards the ball.
  3. Elbow plank. Face down on the floor with elbows under shoulders and ankles resting on the ball, lift your body up and extend the legs to create a straight line from head to ankles, keep the ball stable.
  4. Bridge with feet on the ball. lying on your back, bent knees, feet together and on top of the ball, lift hips upwards to create a straight line from knees to shoulders, lower halfway down and push back up.
  5. Bridge with upper back on the ball. Lying on your back with ball positioned between shoulder blades, knees bent, feet hip width apart, press your hips upwards to create a straight line from knees to shoulders, squeeze glutes, keep the ball steady and lower halfway down, push back up.
  6. Inner thigh ball squeeze. This can be done seated or lying on your back with knees bent. Place the ball between the knees and feet all the way together, squeeze the knees together and hold for 2 seconds, release and repeat.