The exercise ball is an effective exercise tool used by athletes, rehabilitation patients and those interested in improving their fitness level. The fitness ball requires you to complete core exercises while in an unstable environment, which increases the intensity of the exercise and requires recruitment from surrounding stabilizing muscles. Your core consists of your abdominals, obliques, lower back and hip muscles.
Training
To see significant improvements in strength, complete core exercises with a fitness ball two to three times per week, with at least 48 hours of rest in between training sessions.
Abdominal Exercises
According to the American Council on Exercise, completing the simple crunch on the ball is one of the most effective exercises at developing the abdominal muscles. To complete the crunch, sit on the fitness ball and walk your feet out so that you roll yourself down until your torso is parallel with the floor. Make sure your feet are firmly planted on the floor and that your knees remain at 90 degrees. Place your hands behind your head and keep your elbows flared out. Crunch straight up toward the ceiling. Other effective exercises include the plank crunch and reverse crunch. To complete the plank crunch, get into a push-up position with your shins resting on the ball. Bring your knees to your chest and roll the ball toward your torso. Slowly straighten your knees to roll the ball back out and repeat. To complete the reverse crunch, lie on your back on the floor with your feet up and knees bent. Place the fitness ball between your feet and thighs, and hold it firmly by bending your knees. Rest your arms down by your side. Pick up your hips so that you're raising the ball up toward the ceiling. Control your hips back down to the floor and repeat.
Back and Hip Exercises
Develop your lower back by completing bridges. Lie on your back with your legs straight and your heels resting on the fitness ball. Place your hands down by your side. Pick up your hips as high as you can. Hold at the top for five seconds, and then slowly lower back down to the floor. Develop your hips and glutes with the leg curl exercise, which is very similar to the bridge. After you pick up your hips, however, you then bend your knees and roll the ball toward your bottom. Keep your hips up as you extend your legs back out and roll the ball away from you.
Oblique Exercises
Both the oblique crunch and the side raise effectively target the oblique muscles. To complete the oblique crunch, lie sideways on the ball with your legs split to maintain balance. Place your hands behind your head with your elbows flared out, and crunch up toward the ceiling. Complete all repetitions on one side before switching to the other side. Besides your obliques, the side raise exercise also targets your hips and glutes. To complete the side raise, lie sideways on the floor with the ball between your feet. Rise up onto your elbow. Lift both legs and the ball up toward the ceiling together, then control back down to the floor. Once again, complete all repetitions on one side before switching.
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