A stability ball is a great way to train the muscles of your core -- the abdomen, back and hips. Exercises performed on a stability ball do double duty, working the intended muscles while also requiring your core muscles to activate in order to balance your body and the ball. Get clearance from your doctor prior to beginning this or any new fitness program.
Back Extension
Kneel on the ground with your stability ball in front of you. Lie on the ball and push your body forward until your thighs and abdomen are in contact with the ball. The balls of your feet should be on the ground behind you, and your feet should be spread about shoulder-width apart. Place your hands behind your head with your elbows bent. Arch your body up off the ball several inches, then lower your body to the starting position. Complete three sets of eight repetitions.
Leg Lifts
After the back extension, place your hands on the ground on the other side of your ball. Walk your hands forward so the ball is centered in your hip and lower abdomen region. Keep your feet together and your knees bent, squeezing the buttocks to lift your legs several inches. Lower the feet back to the beginning position. Repeat this motion eight times. Complete three sets.
Ball Switch
Lie flat on your back with your legs extended straight up to the ceiling. Place your stability ball between your feet. Extend both arms over your head as you lower your legs bringing the ball as close to the ground as you can. Lift your arms and legs back up to center, transferring the ball from your feet to your hands. Now lower your legs to the ground as your arms bring the ball toward the ground above your head. Bring the ball and your feet back up to center. This is one repetition. Repeat this exercise eight times.
Crunch
Lie on top of your ball. Your legs should be bent to a 90-degree angle and your feet should be flat on the ground. The ball should be positioned at your lower back. If you want to make the exercise more difficult, roll more of your upper body off the ball. Place your hands behind your head and crunch the upper body up toward the ceiling. Complete three sets of eight repetitions.
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