Using an exercise ball, also called a stability ball, is a great way to add some variety to your regular workouts. It can be used for some intense workouts on your abdominal and leg muscles. For these exercises, you should already have a pretty strong core and be in good shape. At first you will likely only be able to perform a few repetitions. But if you perform the exercises regularly, you will find yourself able to do more repetitions as you get stronger.
Reverse Crunches
For these advanced crunches, place your exercise ball next to a workout bench or piece of sturdy furniture that you can hold on to safely. Lie down with your back flat on the ball and your hands holding onto the workout bench behind your head. Keep your head and neck upright and in line with your body. Bend your knees and slowly your legs up towards your chest by bending at the hips. Focus on your lower abs to perform the crunch. Use your hands for stability and not for the lifting of your legs. Hold the position for a second or two, and then slowly lower your legs back down. Repeat the exercise eight to 25 times depending on your ability.
Side Crunches
For side crunches, place your exercise ball close to a wall. Lie over the ball on your side so that your body and arm wrap around the ball. Place your feet up against the base of the wall with your feet about shoulder-width apart. Place your hands in back of your head with your elbows bent and flat. Slowly lift your upper body by bending at the hip. Raise yourself up as far as possible, hold for a second, and then return to the starting position. Keep your elbows held back as you lift. Focus on your oblique and stomach muscles during the exercise. Perform five to 20 repetitions on each side.
Hamstring Roll-Out
For the hamstring roll-out, lie on the floor on your back with your feet flexed on top of the exercise ball and your knees bent. Stretch your arms out to your side and keep your head and neck flat on the floor. Slowly lift your hips off of the floor and roll the exercise ball away from you by straightening your legs. Keep the ball under your feet as you extend. Then bend your knees and roll the exercise ball back towards you. Repeat the back and forth exercise several times or until you feel fatigue in your hamstrings.
Advanced Squats
For advanced squats, stand straight with your feet a little more than hip-width apart. Hold your exercise ball in front of you with both hands. Slightly bend forward at the hips and bend your knees as you squat down. Keep the ball out in front of you and lower your body. Touch the ball to the floor, then slowly lift yourself back up using your legs. Keep your feet flat on the floor throughout the entire exercise. Repeat the exercise eight to 15 times or until you start to feel fatigue in your thighs.
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