Exercises To Do On An Exercise Ball

Tighten your tummy, trim your waist and strengthen your core with exercise ball workouts. Also called stability or Swiss balls, exercise balls are large, colorful, air-filled balls that zero in on your midsection -- your lower back, abs, hips and buttocks. According to the American Council On Exercise, in addition to providing core strength, exercise balls improve posture, balance and coordination as well as creating less stress on your joints than traditional exercises.

Abdominal Curls

Abdominal curls are commonly one of the first exercises you learn to perform on an exercise ball. Ball curls require more endurance than traditional curls, but they can help you achieve firm abdominal muscles in a few weeks. Sit on the ball with your knees bent and your feet flat on the floor. Walk your feet forward as you slide your torso down the ball so that your lower back presses into the ball. Interlace your fingers behind your head with your elbows out to the side. Exhale, tighten your tummy and curl your upper body up, mimicking a sit-up. Inhale and slowly roll your upper body back down to the start position. Complete 12 repetitions.

Abdominal Crunches

If you lack the abdominal strength required to perform curls on top of the ball, then start with abdominal crunches. Abdominal crunches work your legs, buttocks and hips, placing special emphasis on your abs. Lie on your back, bend your knees and place your heels on the ball. Grasp the ball between your lower legs, tighten your tummy and pull the ball toward your chest. Lace your fingers behind your head and slowly lift your shoulders up toward the ball. Hold the lift for two seconds, inhale and resume the start position. Perform 10 repetitions.

Leg Lifts

To help firm and flatten your abdominals and inner thighs, perform ball leg lifts. Lie on your back with your arms at your sides, palms facing upward. Bend your knees to a 90-degree angle and grasp the ball between your feet. Exhale and lift the ball up toward the ceiling while straightening your legs. Hold for a count of three. Inhale and slowly lower the ball to the start position. Repeat 10 times.

Wall Ball Squats

Strengthen your hamstrings, thighs and buttocks with the wall ball squat. Placing a ball between your back and the wall makes the exercise easier on your knees than traditional squats. After positioning your ball, cross your arms over your chest and inch your feet forward so your body weight leans into the ball. Cross your arms over your chest. Inhale as you slowly slide your body to a squat position, rolling the ball down the wall as you descend. Exhale as you rise to the start position. Complete 12 repetitions.