Exercise balls, also known as physio balls or stability balls, are popular tools for developing your core strength, balance and full-body stability. When you use an exercise ball, you recruit extra muscle fibers to help keep your body stable on the ball. The exercise ball can help you get a more intense core workout.
Step 1
Get a ball, the size of which is determined by your height. If you are under 5 feet tall, get a 45 cm ball; if you are 5 feet to 5-foot-7, use a 55 cm ball; if you're 5-8 to 6-2, get a 65 cm ball; and if you're over 6-3, you need a 75 cm ball.
Step 2
Sit on the ball and get used to its movement under your body. Move from side to side and bounce on the ball until you feel comfortable. Sitting on the ball will start to fire your internal core muscles that are used for balance and stabilization.
Step 3
Sit on the ball. Walk your feet forward, and lean backward until the ball is under the small of your back. To do a crunch, keep your feet shoulder distance apart and your hands crossing your chest, then inhale and lift your chest up, pulling your shoulder blades off the ball. Exhale and return your shoulder blades to the ball. Repeat 10 to 25 times.
Step 4
Lie face-down with the ball under your stomach and your arms straight, with your hands on the floor in line with your shoulders. To do a reverse extension, hold your legs straight a few inches from the floor. Squeeze your abs and glutes to raise your legs up to parallel with the floor. Then lower your legs back down to the starting position. Your legs should not touch the floor until you have completed all of the repetitions. Repeat this exercise 10 to 20 times.
Things You'll Need
- Exercise ball
- Comfortable clothes
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