As the name implies, core exercises strengthen the core muscles, which primarily consist of the glutes, rectus abdominis, erector spinae and multifidus. All of these muscles are centrally located in the body and they give support to the spine. Using a yoga ball, or fitness ball as it is also called, will increase the balance challenge and force you to recruit more muscle fibers.
Plank
The plank is a common core exercise that is also a yoga pose. When using the ball, you have multiple variations to choose from. To do the modified plank, place your forearms on the ball shoulder-width apart and your toes together behind you and lift your hips in the air. Contract your abs to form a straight back and hold. For a progression, place your hands on the ball instead of your forearms.
A more challenging plank is performed with your hands shoulder-width apart on the floor and toes on the ball. Increase the intensity with this and all plank variations by extending one leg in the air.
Shoulder Bridge
The shoulder bridge works the lower back, glutes and hamstrings. After lying on your back on the floor, place your heels on the ball and press down to lift your hips. Once you form a straight line from your shoulders to your heels, squeeze your glutes forcefully. Slowly lower yourself down and repeat. For a more intense variation, get into the midpoint of the exercise and hold this position as you slowly lift each leg in the air in an alternating fashion.
Leg Lifts
Leg lifts work your core, and they also require upper body strength. After coming into a plank position with your hands on the floor, roll the ball in toward your head as you raise your hips. Once your body forms an inverted angle, maintain this position as you kick your left leg in the air as high as possible. Slowly lower it back down, repeat with your other leg and continue to alternate back and forth.
Seated Circles
Seated circles are basic core exercises. While sitting on the ball with your knees bent and feet flat on the floor, move your hips around in large clockwise circles. After doing a set of reps, switch directions. When doing these, move in a slow and controlled fashion and really engage your core muscles to create the movement.
Full Wheel
The full wheel, or back bend, is an intense yoga pose that strengthens and stretches the core at the same time. To do this exercise, sit on the ball and walk your feet forward until your back is on the ball. Slowly extend your arms behind your head and roll backwards. As you do this, let your back follow the contour of the ball and place your hands on the floor. At this point, your back should be arched and your body should be in a half moon shape in reference to the floor. Place your hands on the floor and lift your hips off the ball. Hold this position as long as possible, then slowly lower your body back onto the ball. If you are not very flexible, you may only be able to roll back and touch the floor with your hands. If that's the case, then progressively try to lift yourself up.
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