Exercise ball workouts are becoming more popular because using one can help relieve the tedium of some routines. These large vinyl balls are also known as physioballs, Swiss balls, or fit balls. They are used to strengthen and stretch your body, improve core stability (the core meaning your back and abdominal muscles) and improve your balance.

Here some ideas for exercise ball workouts aimed at improving cycling strength.

• Squats With An Exercise Ball

  Place the exercise ball between you and a wall. Space your feet evenly apart and put your hands on your hips. Bending your knees slowly move down the wall keeping your knees over your ankles. Be sure to keep the ball in touch with your back as you move down the wall. Repeat this exercise eight to fifteen times to strengthen abdominal muscles and hamstrings.

• The Exercise Ball Bird Dog

  Get on your hands and knees and place the medicine ball under your stomach so that it is under your abdomen. Lift your opposite leg and arm off the floor at the same time. Reach away from the center of your body while keeping your hips stable. Repeat eight times each side. This exercise is good for building core strength.

• Push Ups With An Exercise Ball

  Lie face down with the exercise ball underneath your belly and your palms flat on the floor. Use your hands to walk out and rest the ball in any position that allows you to be comfortable. This should be a position that allows you to do a push up but still keeps your head shoulders and hips aligned. Repeat this exercise eight to ten times. This exercise benefits the shoulders, arms and pectoral muscles.

• Supine Bridges With an Exercise Ball

  Sit on the exercise ball with your hands on your hips or crossed on your chest. Extend your hands down to meet the floor. Walk forward, rolling the ball until it supports your head and shoulders. Walk out as far as you can while maintaining your balance on the exercise ball. Walk yourself backwards until you are back on top of the ball. Repeat this movement eight to fifteen times. This exercise strengthens and stretches the entire body.

• Abdominal Tucks with an Exercise Ball

  Get into the push up position and tuck the ball under your knees. Keep your palms flat on the floor. Tuck your knees in towards your chest and to your ankles. Return to the starting position and stay balanced on the ball. Repeat eight to ten times. This exercise is good for your abdominal muscles.

• Balance With an Exercise Ball

  Sit on the exercise ball with your hands on your hips. Lengthen your spine and place your feet together in front of the ball. Lift one foot off of the floor and hold it for five seconds. Switch legs. Repeat eight times with one leg. This is one of those exercise ball workouts that can help develop flexibility, poise and of course balance.

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