The exercise ball was first developed in Italy in the 1950s, according to the American College of Sports Medicine brochure, "Selecting and Effectively Using Stability Balls." An exercise -- or stability -- ball is an inflated sphere of tough plastic. Sitting or lying on it creates an unstable surface for your workout, challenging your abs to keep your body stable.
Exercise ball exercises aren't only for the young set. You can still derive the same benefits if you're over 50. The extra balance and core stability might even reduce your risk of falling.
Ball Sit
Just because you're over 50 doesn't mean you're automatically out of shape. Maybe you've never worked out before -- or maybe you're an ultra-fit marathon runner. If you find yourself closer to the former end of the spectrum, you might find balancing on the ball to be a good first challenge.
Sit down on the exercise ball, both feet planted firmly on the floor. Resist the urge to rest your hands on your knees. Once you feel stable with both feet on the floor, lift one foot. Hold this position for 30 seconds, then switch sides. Once you feel comfortably balancing on one foot, lift your heel off the floor so you're balancing with just the toes of one foot.
Planks
If you've ready to move on past ball sits, try a plank. This exercise works your entire core, but you'll feel the burn in your rectus abdominus, the strap of muscle that runs down the front of your abdomen. Because it doesn't involve any bending or twisting, this exercise might be suitable for you, even if you have back problems that keep you from doing other ab exercises.
Drape yourself stomach-down over the ball. Your hands and feet should contact the floor. Slowly walk yourself forward until your thighs are centered over the ball. Squeeze your abs tight to keep your body straight from head to feet, and use your arms for support and balance. Work up to holding this position for a full minute. Keep breathing normally throughout the exercise -- holding your breath can elevate your blood pressure.
Crunches
In a 2001 study commissioned by the American Council on Exercise, researchers identified the exercise ball crunch as, arguably, the best overall exercise for working your abs.
Sit on the ball. Slowly walk forward, lying back until the ball supports your spine from hips to upper ribs. Your thighs and torso should be parallel to the floor. Squeeze your abs and flex your spine slightly, lifting your shoulders off the ball. ACE recommends limiting the flex to no more than 45 degrees. Return to the starting position and repeat.
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