An exercise ball, or stability ball, is a great way to work on your core strength. By using an exercise ball to do abdominal exercises, you are working your core muscles, which include the muscles in your abdomen, your back and your pelvis. By exercising on the ball, you engage and strengthen many muscles at once as you work to stay balanced on the ball.
Step 1
Select the right exercise ball for you. As a general guideline, the Mayo Clinic says, "For most exercises, you'll want a ball that allows your knees to be at a right angle when you sit on the ball with your feet on the floor." More specifically, choose a ball size based on your height. If you are 5 ft. 4 in. or shorter, choose a 55-centimeter (cm) ball. If you are between 5 ft. 5 in. and 5 ft. 10 in., choose a 65-cm ball. If you are over 5 ft. 10 in., choose a 75-cm ball.
Step 2
Inflate the exercise ball to your desired firmness. The softer the ball, the easier it is to control and the less you need to engage all your muscles for balance. You might want to start with a softer ball and increase the firmness as you adjust to exercising on the ball.
Step 3
Start with a basic crunch. There's a wide range of exercises you can do using an exercise ball. A basic crunch is a good beginning exercise to help you adjust to this type of workout.
Step 4
Sit on the ball. Your feet should be approximately hip-width apart under your knees. Bend your legs so they're perpendicular (at a 90-degree angle) to the floor.
Step 5
Place your hands across your chest and roll back on the ball, inhaling as you lean back, stretching your torso. Hold for three breaths. Return to sitting while you exhale.
Step 6
Focus on tightening the muscles deep in your abdomen as you repeat the crunch exercise. The Mayo Clinic describes these as "the muscles you use to cough."
Step 7
Repeat 10 to 15 times to begin with. As you adjust, you can add more repetitions.
Step 8
Add a variety of exercises. Add exercises that work your side muscles (your obliques) and your back. For the obliques, reach to your opposite side as you come up; for your back, lie on your stomach on the ball and pull your chest up.
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