Ball Core Workouts

The body's core includes various muscles that work together and with other muscles to stabilize and support the body during any activity. The core is also used to stand and sit, and it determines posture. Keeping the core strong is essential not only for exercise and sports but also for everyday living. Performing core workouts with an exercise ball on a regular basis will help you maintain a solid center including abdominal, back and pelvis muscles. Consult your physician before beginning any workout program.

Sitting and Bouncing

A basic exercise ball core workout involving sitting and bouncing will improve core balance and strength. With feet shoulder-width apart and knees aligned over the ankles, sit and balance yourself on the exercise ball for about a minute. Keep your posture erect and stomach muscles tightened for support. Next, without changing positions, begin gently bouncing on the ball; after a few bounces, check your posture and make sure you are holding your back, neck and head straight and engaging your abdominal muscles. Begin bouncing again and actively engage the core by pulling in ab muscles, but don't forget to breathe while exercising. Bounce lightly for about one to two minutes.

Core Tilts

From the same sitting position, lift up from your chest, keeping your back straight. Inhale and tilt your abdomen forward; gently arch your spine. Allow the ball to roll back a bit. You should feel a slight stretch in your back. Then roll the ball forward a bit and pull in your abs; keep your core tight and back slightly rounded. Release and roll back again. Repeat the core tilting exercise approximately eight to 12 times. This exercise improves core flexibility and strength.

Next, move your hips slightly over to the side and hold; then move your hips to the other side and hold. Remember to constantly engage your core. Begin moving your hips faster and alternately between each side, without moving your head and shoulders. Advance to circling your hips around on the ball while continuing to tighten abdominal muscles. Reverse the direction. Circle for about one minute in each direction.

Abdominal Crunches

Perform classic abdominal crunches to give your core a solid workout. From the same seated position on the ball, place your hands on your chest or behind your head. Keeping your posture straight and core muscles engaged, begin leaning back until you feel your abdominal muscles tighten. Hold the position for a few seconds and then raise your upper body up again. Repeat eight to 12 crunches per set, and add sets as your abdominal muscles get stronger. Avoid pulling on your neck or head if your hands are behind your head.

Bridge Lifts

Bridge lifts not only work out abdominal muscles but also gluteus maximus, or butt, muscles, hamstring muscles and back muscles, reports MayoClinic.com. This time, lie on your back with the ball in front of you, and place your legs up on the ball. Begin raising your hips and butt upward, while pressing against the ball with your legs for support. Tighten your core muscles as you lift. Hold for 30 seconds or longer if possible. Push your hips up higher and hold for another 30 seconds. Release and gently lower your hips and butt back down to the floor. Repeat the exercise several times.