One of the fallacies of weight loss is the idea of spot reduction. You can't lose weight targeting only one area of your body -- you lose weight from your entire body. However, you can strengthen your muscles so that as you lose weight, your musculature reveals a toned physique. The exercise ball is a tool to work your abdominals, supporting your spine and providing a challenge for beginners and experts alike.
Basics
The exercise ball should be fitted to your physique. To check, sit on the ball, as they are available in a variety of sizes. Your knees should extend at a 90-degree angle. Start with a simple crunch. Sit on the ball and walk your feet forward until your shoulder blades and torso are resting on the ball. Bring your arms up next to your ears, touching your head, but not pulling on it. Keep your thighs parallel to the floor, hip-width apart and stabilize your core -- abdomen, pelvis and lower back. Lift your torso, so your chin tucks slightly, as if you're bringing together your ribs and hips, and exhale. Then lower your torso back to the starting position. Keep your lower spine in contact with the ball to support it and avoid injury. Repeat until fatigued, aiming for 20 repetitions.
Intermediate
Using the ball to enable your workout while facing the floor is often beyond a beginner's ability. Walkouts using the ball engage your abdominals, obliques and spine. To complete a walkout, place the ball under your hips, hands on the floor shoulder-width apart. Tighten your core and walk your hands forward until your knees or tops of your calves are on the ball. The key is to keep your core tight and your legs parallel to the floor. Return to the starting position and repeat 20 times.
Advanced
If you're using your stability or exercise ball for advanced workouts, you can manipulate the ball in a variety of ways to ensure you challenge yourself and help strengthen your abdominals to avoid any belt-line bulge. A knee tuck on the ball requires careful balance and strong control of your ball. Start by facing the floor, hands shoulder-width apart, with your hips on the ball. Walk out so your upper thighs are on the ball. Plant your hands, draw in your core and bring the ball forward, so your knees and upper calves are on the ball. Release, so your upper thighs are again on the ball and repeat 20 times.
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