A stability ball lets you take classic calisthenic moves off the ground and on the roll. It's also one of the least expensive and most effective pieces of exercise equipment you can add to your home gym. Stability ball exercises are an easy and effective way to work your entire core, including your back, abdomen and pelvis.
On the Ball
Stability ball shopping is surprisingly easy, but you do need to know what size and type of ball to buy. Full-size stability balls range from 45 cm to 75 cm. If you're less than 5 feet tall, opt for a 45 cm ball. Individuals from 5 feet to 5 feet 7 inches will be comfortable with a 55 cm ball, while you'll want a 65 cm ball if you're 5 fee 8 inches to 6 feet 3 inches. Choose a 75 cm ball if you're more than 6 feet 3 inches tall. Standard balls have a slick surface, while burst-resistant ones have a slightly textured finish and may be both more durable and somewhat more expensive.
Crunch Up
The modern crunch is a new interpretation of the classic situp. Moving your crunches off the floor and onto the balance ball makes them more effective and efficient as they target your core muscles. Sit on the ball, then roll forward so the ball rests under the center of your back. Bring the neck, shoulders and upper torso up, moving toward the pelvis, then lower your upper body with control. Repeat this crunch to work your upper abdominal muscles.
Twist and Turn
Twisting exercises on the ball work your oblique muscles, along the sides of your waistline. Lie on the ball with your knees bent and the ball under your back. Stagger your feet so one is slightly in front of the other. You may cross your hands over your chest or behind your head. Roll up and bend diagonally toward one knee, keeping your neck and pelvis engaged throughout the movement. Draw your right elbow toward your left knee, then alternate sides to work the other side of your body.
Roll Up
Roll ups or knee tucks work the lower abdominal muscles. Lie over the ball, face down, with your hands on the floor. Walk your hands forward so the ball rests under your lower legs. Slowly bring your knees forward, drawing the ball along with your legs toward your abdomen. Hold briefly, then slowly lower to your starting position. You can make this more challenging by rolling the ball lower, toward your ankles, or slightly easier by keeping it near your knees.
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