The stability ball is a useful tool for mixing up your fitness routine and challenging your muscles in new ways. It's versatile because it can be used for strength, cardio and balance exercises. However, the most popular form of exercise on the stability ball is ab exercises.
Ball Pass
This exercise targets the abs but it also works your shoulders and legs. To perform this exercise, lie on the ground with a stability ball in your hands. Keep your knees bent and plant your feet on the ground. Slowly lift your legs towards your chest. Lift your head, neck and shoulders, and place the ball between your legs. Return to the starting position and slowly crunch up again. Grab the ball and remove it from your legs and lie down. Do 10 to 15 repetitions.
Stability Ball Crunch
Start this exercise by sitting on the ball. Slowly walk your feet forward as you lie back. Place your hands behind your head and keep your elbows wide. Keep your feet shoulder-width apart and your neck in neutral position. Crunch up straight to the level appropriate for your level of strength, using a small range of motion for beginner level and a full range of motion for intermediate or advanced. Slowly lower back down to the starting position, trying to place one vertebra at a time down on the ball, says Healthline. Imagine crunching up toward the ceiling instead of doing an arch motion.
Plank
The plank is an isometric exercise that will work your arms, shoulders and core. Kneel behind a stability ball and place your stomach on the ball. Lean forward on the ball until your palms are on the ground. Walk your hands away from the ball until you feel the ball reach your upper thighs. Your feet will be suspended above the floor, and you'll be balancing on your hands and the ball. Keep your back flat and balance in the plank position for 20 to 60 seconds. Walk your hands backward to the starting position.
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