Core balls, also known as stability balls, work the core muscles by forcing you to remain stable on an unstable surface. Core balls come in a variety of sizes and you need to make sure to get the right size for your frame---your knees should bend 90 degrees when you sit on the ball. If you are buying a ball, see if the store has a tester or go to a gym and try out balls of different sizes. Most balls come deflated. Inflate the ball enough to support your body weight, allow you to keep your knees at 90 degrees and keep the ball stable. If it is too flat, it will not roll enough to challenge the core. When you sit on the ball, you should feel like you could roll off if you relaxed your posture.
Stability Bridge
Sit on the ball with your feet hip-width apart. Walk your feet forward until your torso is parallel to the floor and your upper back rests on the ball. Cross your arms at your chest and keep your knees bent at 90 degrees. Extend one foot and count to 10. Release your foot to the floor then extend the other foot and count to 10. Release then walk your feet back until you are upright. Repeat five times.
Stability Crunch
Sit on the ball with your feet hip-width apart. Walk your feet forward until your lower- and mid-back rests on the ball. Your buttocks should extend beyond the ball. Cross your arms at your chest and keep your knees bent at 90 degrees. Curl up into a crunch and release. Repeat 10 times, then walk your feet back until your are upright.
Stability Boat
Sit on the ball with your feet hip-width apart. Extend your arms forward and lean back approximately 45 degrees. Lift one foot off the floor while keeping the ball stable. Slowly extend your leg so that it forms a "V" with your upper body. Count to five and release. If you are not able to maintain balance with your leg extended, keep your knee bent. To increase the intensity, try lifting and/or extending both feet.
Stability Plank
Put your knees on the stability ball and your palms on the floor, in front of the ball. Walk your hands out until your legs extend and your ankles rest on the ball. Your body should form a straight line, like a plank. Count to 10 then walk your hands back until your knees are resting on the ball. Repeat five times.
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