Using a stability ball is an ideal way to strengthen your core. Performing exercises on the ball adds an element of instability to each move, which requires activation of your core to keep you balanced. When choosing a stability ball, keep in mind your height: If you are under 5 feet 10, choose 21.7-inch ball, and if you are 5 feet 10 or taller, choose a 25.6-inch ball.
Ball Crunch
The stability-ball crunch works your abs by allowing a larger range of motion. Sit on the stability ball, with your feet on the ground, and "walk" your feet forward as you lean back until the ball supports the middle of your back. Pull your belly button toward your spine to engage your abs, and bring your hands behind your head to support your neck. Squeeze your abs and crunch up, then slowly lower back down to complete one rep. Perform three sets of 20 reps.
Ball Squat
A ball squat tones your glutes, thighs and core. Place the stability ball against the wall slightly lower than chest height, and position yourself facing away from the wall, resting the ball against your back. Sit down into a squat, concentrating on pushing your hips back and allowing the ball to roll up your back until your thighs are parallel with the floor. Squeeze your glutes and rise back to the starting position to complete one rep. Perform three sets of 20 reps.
Ball Push-Up
Ball push-ups tone and strengthen your upper body and core. Kneel on the floor with the ball in front of you, and lean forward over the ball until your hands reach the ground. Begin to "walk" your hands out, rolling your body out over the ball. Beginners should start with the ball under their knees and work up to moving the ball under the shins or ankles. Pull your belly button to your spine to engage your core muscles and support your back, and place your hands in a wide stance, almost twice as wide as shoulder width. Slowly lower your body until your face is a few inches above the ground, then push yourself back up to complete one rep. Perform three sets of 15 reps.
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