Exercise balls provide a low-impact alternative to many common exercises. By performing certain exercises with an exercise ball, pressure can be reduced from the lower back. Exercise balls also add a balance element to many exercises, and are effective for developing core stability for many sports that require balance, according to the Mayo Clinic's website. A beginning workout should target the abdominal muscles, legs, back and upper body.
Crunches
Crunches on an exercise ball can ease pressure on your back. Rest your lower back against the ball while stabilizing your body with your legs. Rest your arms across your chest and raise your torso up until your shoulder blades are off the ball. Perform three sets of 15 to 20 to improve strength in the abdominal muscles.
Squats
Exercise ball squats provide support for people with weaker legs and gluteals, or poor balance. Place the exercise ball between your lower back and a wall. Squat while keeping pressure against the ball. Try to get your hamstrings parallel to the ground, then return to the starting position. Perform three sets of 15 to improve strength in the quadriceps and gluteals.
Back Extensions
Back extensions improve strength in the latissimus dorsi muscles and help protect the spine. Begin an exercise ball back extension by lying face down across the ball, with the ball at about hip level. Reach your arms out in front of you and lift your back up as high as it will go. Perform three sets of 15 to improve back strength and protect the lower spine.
Plank
This is an isometric exercise that improves stability and endurance in the core, shoulders and arms. Support your upper body on the ground with your arms, and rest your legs on the exercise ball. The exercise ball should be even with your thighs. Keep your arms and upper body rigid, and hold this position for three sets of 30 seconds to improve endurance and stability in the core and upper body.
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