Large, plastic exercise balls can be used to assist you in building strong core muscles, according to MayoClinic.com. These balls also are known as stability balls because they provide support while requiring you to use your core muscles to steady you on the ball. Perform stability ball exercises three to four times per week -- be sure to rest a day in between to give your muscles a break. As you build strength, increase your repetitions to further challenge your muscles.
Step 1
Warm up before performing these exercises by walking, jogging or performing jumping jacks to loosen your muscles. You also may wish to do some gentle abdominal twists.
Step 2
Sit on the ball and slowly walk your legs out until the ball supports your lower back. Place your hands across your chest or behind your head and lift your chin and chest to perform an exercise ball crunch. Only your shoulders should be lifted off the ball. Lower to your starting position and repeat eight to 12 times for three sets. Rest 30 seconds between each set.
Step 3
Stand with your feet shoulder-width apart and your exercise ball between your hands. Squat and lean forward, keeping your back straight and holding the ball in front of you. Stay in your squat to twist your upper body to your left side, bringing the ball with you. Twist to the right side. Return to the center and stand to return to your starting position. Repeat five times, then perform two additional sets.
Step 4
Lie over the fitness ball with your stomach touching the ball, hands on the floor and your feet on the ground. Your back should be straight, with your body in one continuous line. Slowly walk your hands out, stopping when your thighs touch the exercise ball. Your shoulders should be over your hands. Take deep breaths as you tighten your abdominal muscles, holding your body in a plank position until you begin to lose your balance or cannot maintain proper form. Walk your hands back to return to starting position. Rest, and repeat two to three additional times.
Step 5
Stretch the muscles you have just worked by performing side bends, twists and stretching exercises of your choice. This will help to prevent next-day muscle soreness and tightness.
Tips and Warnings
- Find the right size exercise ball by sitting on several sizes. The correct size will be one that allows your knees to be at a right angle when you are seated on it.
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