The next time you step into your gym or fitness center, pay attention to that big, bouncy ball resting on a rack in the corner. It is an exercise ball, also called a stability ball, and it can be used to build core strength--the very same core strength that can make it easier to do most physical activities, according to the Mayo Clinic. The main core muscles are located in the pelvis, stomach and lower back, and you can do exercises in multiple positions.
Planks
A plank is an isometric exercise that involves no movement. Multiple plank variations can be done with the ball to focus on different areas of the core. By placing your hands or forearms on the ball shoulder-width apart and toes on the floor, the focus is on your abs. By placing one forearm on the ball, perpendicular to your body with your feet in a staggered stance, the focus is your obliques. Any form of plank also incorporates the lower back muscles known as the spinal erectors. When doing plank exercises, make sure your back is straight. For a more difficult variation, place your toes on the ball and hands on the floor.
Bridges
Like planks, bridges have multiple variations. A shoulder bridge, for example, places emphasis on your lower back. To do this exercise, lie face-up with the lower part of the back of your legs resting on the ball and arms at your sides. Lift your hips in the air until you form a straight line from your heels to your shoulders. Once into this position, you have two options--hold for at least 20 seconds, or slowly lower your hips down and lift them back up for a series of reps.
Another type of bridge is done from a face-up position with your shoulders and head resting comfortably on the ball, knees bent 90 degrees and feet hip- to shoulder-width apart on the floor. The same rules apply. Hold the position for 20 seconds, or lower and lift your hips. To make this variation more challenging, cross your arms over your chest or place your hands on your hips.
Knee Tuck
The knee tuck is also known as a pull-in or jack-knife. Start this exercise from a face-down position to work the upper and lower abs regions. With your hands shoulder-width apart on the floor, shins on the ball and back straight, roll the ball on the floor as you bring your knees to your chest. Slowly roll the ball back out and repeat. Increase the challenge by pulling the ball in one leg at a time, or by placing your toes on the ball and keeping your legs straight when you pull in (your tips move toward the ceiling).
Pendulum
The pendulum exercise is performed by holding the ball between your lower legs. This exercise specifically targets the obliques and lower back. While lying face-up on the floor with your legs elevated straight up from the hips with the ball pinched between your ankles, lower your legs back and forth from side to side in a controlled, pendulum motion.
Exchange
A ball exchange is a fusion of two exercises--a long lever crunch and leg lift. Both the upper and lower abs get worked with this exercise and it is done from a face-up position. While lying on your back with your legs straight, arms extended over your head, hold the ball in your hands. Now, fold your body into a "V" shape and pass the ball from your hands to the inside of your lower legs. Lower your arms and legs and reverse the movement so you pass the ball from legs to hands. Repeat.
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