With thousands of types of fitness equipment on the market, the exercise ball remains one of the most simple, effective and inexpensive choices. There are various types of fitness balls, but each provides a round, unstable surface upon which to strengthen and stretch the core muscles, or the abdominal and back muscles. The fitness, or stability, ball has even made its way into the office as some workers substitute it for their desk chair. This replacement can improve proper spinal alignment, posture, circulation and balance throughout the workday, according to GearFire.net. The fitness ball is most commonly used for core exercises but can also be used to perform arm and leg exercises. There are a variety of useful resources online for fitness ball exercises.
The Crunch
The fitness ball is most frequently used for core exercises, as these muscles are engaged when balancing on an unstable surface. It allows for a greater range of motion than performing the core exercises on the floor. The most common of these exercises is the basic crunch. Lie back with the small of your back in contact with the ball. The fitness ball can come in many sizes, but for proper fit your legs should be at a right angle when you lie back on the ball, according to the Mayo Clinic. The farther back you roll onto the ball, the more difficult the crunch will be, as you are lifting more of your body weight. With your hands lightly holding your head, look up at the ceiling and keep your chin off your chest. Simply contract your abdominal muscles and lift your shoulders and back off the ball. Do three sets of 10 to 15 repetitions and gradually increase as this gets easy.
The Plank
The plank is a common core exercise used in yoga and Pilates. The fitness ball allows more versatility in this position. For a basic plank, roll out off the ball into a plank position with your shins on the ball. Your shoulders should be directly above your wrists with your elbows just slightly bent. Hold this position for a minute or so. For a more advanced option, roll the ball in, bringing your knees to your chest. Do three sets of 10 to 15 repetitions. It is also possible to perform the plank with the feet on the floor and the elbows or hands on the ball. This is a more advanced exercise since it requires more balance.
The Bridge
The bridge is another Pilates-style exercise that can be enhanced using the fitness ball. Lie supine on the floor or a mat with your legs resting on the fitness ball. Place your palms down on the mat at your sides. Raise your hips and buttocks off the floor and tighten your abdominal muscles. For an abdominal and glute exercise, hold this position for a minute. When you've mastered the bridge, try to dig your heels into the ball and draw the ball closer to your buttocks with your feet. This exercise will strengthen your glutes and hamstring muscles. Do three sets of 10 to 15 repetitions.
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