If you want to build a strong core and tone muscles, balance ball exercises may suit you. The American College of Sports Medicine recommends using the ball against a wall or with chairs bracing it on each side, if you need extra help with balancing. You should be able to sit on the ball with your feet flat on the floor and your knees in a 90-degree angle. Note that you can add reps to your stability ball workouts if you need more intensity.
Ball Squat
Stand with the stability ball sandwiched between your lower back and a sturdy wall. Lower down up to 10 inches or until your hips are almost level with your knees. After three to five deep breaths, slowly rise back to your starting position. Repeat three to five times.
Hip Lift
Lie on your back with your feet and lower calves on the ball. Raise your hips off the floor until your legs become straight and hold it for three to five breaths, then return to the floor. Keep pressure on your shoulders and upper back, rather than on your neck. Repeat up to five times. To challenge yourself further, keep your hips lifted while you draw the ball in toward your hips. Keep your movement slow and controlled. Try this up to five times.
Ball Push-ups
Lie on the ball, belly down, then walk yourself forward until the ball is under your shins. Make sure that your hands are directly under your shoulders. Lower your body toward the floor by bending your elbows. Try to come down far enough so your elbows are level with your shoulders. Push back up to starting position. Try three sets of 10. "Good Housekeeping" magazine recommends keeping the ball under your thighs if you need a less intense variation.
Ab Twist with Wall
With the ball under your back, place your feet against the lowest part of a wall. Keep your legs straight. Hold a medicine or sports ball in your hands. If you do not have a ball available, then keep arms and palms out as if you are holding a volleyball-sized ball. Keeping your arms parallel, twist the ball over to your right side, back to center, then over to your left. Try to keep the ball as motionless as possible. Do up to 15 sets.
Side Lift
Lie on your side with the ball between your lower legs. Stay propped up on your elbow. Lift the ball off the floor by squeezing your legs toward each other, then upward. Hold for three to five breaths. Try three sets, then repeat on your other side.
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