A balance or stability ball provides an element of increased difficulty to core exercises, with no extra stress or pressure on the back, spine or neck. Using a balance ball to work the back muscles also engages the entire core. There a many different sizes and brands of stability balls to choose from. MayoClinic.com recommends one that allows your knees to be at a right angle when you sit on it with your feet flat on the floor. Adjust the air pressure to adjust the level of difficulty. The firmer the stability ball, the more challenging the movement is.
Prone Walkout
This exercise begins with your stomach on the ball and both hands and feet on the floor. Gently exhale as you engage your core muscles and slowly walk your hands forward while lifting your feet off of the floor. Continue walking until your thighs are on the ball. In this position extend the arms straight and hold for five to 10 seconds. Inhale and slowly walk back to your starting position. To increase the level of difficulty, walk out until your toes touch the ball and hold one leg off the ball.
Balance Ball Push-Up
Like a floor push-up, a push-up on the ball engages the upper back, shoulders and arms. Begin this exercise on your stomach. Exhale and slowly walk backward until your stomach is centered on the ball and your feet are flat on the floor. Position your hands on the ball, directly under your shoulders and slowly press up into a push-up position, hold the position for five to 10 seconds and then release back down. Repeat 10 to 15 times. To add an advanced element, execute this movement with your feet together. For safety, avoid hyperextending your back during this exercise.
Ball Shoulder Stabilization
This exercise engages the upper back and the shoulder as well as the rest of your core muscles. Begin prone over the top of the balance ball, with both feet and hands on the floor, shoulder-width apart. Contract your core muscles, lift your arms off of the floor and walk your torso backward until your stomach is directly over the balance ball, feet secure on the ground. Lift your upper back up toward the ceiling while extending your arms straight in front of you in an "I" formation. Hold this pose for five to 10 seconds and then release. Lift again, this time extending your arms straight out from the shoulders in a "Y" formation, hold for 10 seconds and then release. Repeat the lift forming a "W" and a "T". Repeat each movement five to 10 times. To increase the level of difficulty, lift one leg off of the floor during the back extension.
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