An exercise ball helps you work out all the muscles in your body. It is especially helpful when it comes to working out your core muscles. Working with an exercise ball forces you to balance your body before you start the specifics of your exercise, and that burns calories and works your muscles.
Superman
Lie flat with the ball under your hips and your chest slightly raised. Place your hands on the floor for balance in front of you. Pick up your right arm and left leg at the same time and hold the position for a count of five. Return slowly to the starting position. Do the same movement by lifting your left arm and right leg. Do each movement 10 times, take a 30-second break and repeat the set.
Bridging
Lie flat on the floor and look straight up at the ceiling. Put your feet on top of the middle of the exercise ball. Your arms should be straight out to the side of your body. Slowly lift your hips until your feet, hips and back are in alignment. Hold the position for a count of five. Return to the starting position. Do this 10 times, take a 30-second break and repeat the set.
Abdominal Crunches
Sit on the exercise ball and find your balance point. Lean backwards until your back is parallel to the floor. Fold your arms in an "X" across your chest. Pick your chest up about 18 inches. Return to a starting position. Do this 15 times, take a 30-second break and then repeat the set. The ball does not move during this exercise. You are supporting your back with your own muscle power.
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