Exercise Ball Programs

A fun and challenging alternative to traditional exercise programs is to perform exercises on a large inflated ball. A variety of brands and sizes that offer a safe and effective overall body workout are available. Sitting on a ball is not a sedentary action because your abdominal and lower back muscles have to work just to maintain your balance. The ball should be large enough that you can sit on it with your thighs parallel to the floor and your feet flat on the floor. For a more challenging workout, inflate the ball to full capacity. Increased firmness adds intensity to the exercises, according to the "Fitness Magazine" website.

Abdominal Strength Programs

Abdominal exercises on the ball provide a comfortable cushion for your spine. The ball allows you to maintain a natural spinal curve during crunches. Crunching exercises for your upper abs can be performed by leaning your back and hips on the ball with your knees bent and your feet flat on the floor. Plank position exercises for working core stability can be performed in a face-down position with your hands on the floor and your lower legs on the ball. Leg lift exercises for your lower abs can be performed on your back with the ball between your knees and thighs. For increased abdominal strength, use a progressive repetition program. Start with sets of 10 to 12 repetitions, working up to 25 repetitions.

Lower Back Programs

Stretches and exercises on the ball improve lower back flexibility that can ease discomfort and improve circulation to the muscles. Lower back stretches can be performed by lying face-down on the ball, conforming your body to the shape of the ball. Prone back lifts for strengthening the muscles can be performed by lying face-down on the ball. Upper body lifts can be performed by keeping your hips and lower body on the ball and lifting your upper body. Lower body lifts can be performed by keeping your upper body on the ball and lifting your legs. Exercises for stretching and strengthening your back can vary in intensity, based on your current strength and flexibility levels. Start with five to eight repetitions, working up to sets of 10 to 12 repetitions. Stretches are held for up to 30 seconds.

Buttocks and Leg Programs

Using the ball for lower body workouts places less strain on your spine since the ball absorbs some of your body weight. Leg lifts for the buttocks can be performed by lying face-down on the ball with your arms extended to the floor. Challenging outer thigh lifts performed on your side on the ball keep your body in a more upright position, adding intensity to the exercise. Inner thigh exercises can be added to abdominal leg lifts by placing the ball between your knees and squeezing your inner thighs to keep the ball in place. For toning and strengthening, perform sets of 10 to 12 repetitions.