Exercise balls are versatile pieces of exercise equipment that can help progress your current exercise routine. The unstable surface adds an additional challenge that promotes increased core activation which can help to improve overall stability of the spine. The following list shows how an exercise ball can be used to help strengthen some of the major muscle groups of the body.
1. Bridges 
Performing bridges on an exercise ball engages the muscles of the core, hips and legs. When lying on your back, place your feet up on the ball with the knees bent. Engage your abdominal muscles and then use your glutes & hamstrings to lift the pelvis from the floor. Hold this position for 3-5 seconds and return to the starting position.
2. Ball Squats 
The gluteal muscles, quads, hamstrings and hip stabilizer muscles are all engaged when performing squats. With an exercise ball, this can be done by placing the ball between your back and the wall. Squat down while keeping your torso upright and knees straight ahead. Once you reach the bottom of the squat, push through your feet equally to return to a standing position.
3. Deadbug
This exercise primarily engages the abdominal muscles and can help to promote spinal stability. When lying on your back, place an exercise ball on your abdomen and lift your arms and knees to the ball. Extend one arm and the opposite leg while pushing into the ball with the other arm and leg. The further you extend the limb, the more challenging this exercise will be.
4. Push-up 
Push-ups can be performed to strengthen the pectoralis muscles of the chest and the muscles of the arms and shoulders. This can be done by placing the hips on an exercise ball and lowering yourself in a controlled motion. Without arching the back, then use the arm and chest musculature to push back to the starting position. The core and upper body are further challenged due to the instability and change of the angle of the push up.
5. T on Ball
Strengthening the muscles of the back can help to promote proper posture and improve shoulder and spinal stability. When lying on your stomach on an exercise ball, lift the arms outward and squeeze your shoulder blades together. Then lower the arms to the starting position. This exercise can strengthen the rhomboids, trapezius muscles and other muscles in the shoulders and back.
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