Oval exercise balls, also known as egg balls, are oblong stability balls that come in different sizes, similar to a traditional stability ball. You can perform almost all of the same exercises on an oval ball as you would on a round exercise ball. The advantage of the oval ball is that it's easier for beginners to use.
Benefits
Oval exercise balls look a little like giant Easter eggs. They come in different sizes to fit a variety of heights. Unlike traditional balls, the longer shape provides a greater level of stability by decreasing lateral instability. That means that when you sit on the ball, you won't feel it move side-to-side as readily because of the oval shape. If you're just starting to work on your balance, this can be beneficial because you can gradually develop your balance skills before advancing to using a round stability ball.
Stability Ball Crunch
Sit on the oval stability ball so that the two ends of the "egg" point out to your sides, almost as if you were sitting on a bench. Sit with your knees bent at a 90-degree angle and your feet flat on the floor. Walk your feet forward and start leaning your torso backward, allowing the ball to roll up onto the small of your back. Lean back until your body forms a straight line from knee to forehead. Place your hands next to your ears and tighten your abs. Curl your head, neck and shoulders up approximately 30 to 45 degrees, then curl back to the starting position. Continue performing the curl 15 to 20 times.
Stability Ball Lunge
Stand about 2 to 3 feet in front of the oval stability ball, positioned so that the ends of the ball point out away from your sides. Bend your right knee and place the top of your right foot on the top of the stability ball. Keeping your torso upright and pointing straight ahead, bend your left knee and lower your torso toward the floor as you extend your right foot and the stability ball behind you. When your left knee forms a 90-degree angle, reverse the movement and return to standing while pulling the ball back to the starting position with your right foot. Repeat 10 to 12 times before switching legs.
Stability Ball Pike
Kneel behind the oval stability ball with the ends of the ball pointing out to the side. Lean over the top of the ball and place your palms on the floor in front of the ball. Walk your hands forward, pulling your body across the top of the ball until your feet rest on the ball's center and your body forms a straight line from heel to head. Tighten your torso and hinge your hips upward while pulling the ball toward you with your feet, forming an inverted "V" shape with your body. Reverse the movement and return to start. Repeat the exercise eight to 10 times.
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