Advanced Ball Exercises

An exercise ball takes virtually any exercise and makes it more challenging because of the unstable environment it creates. Sitting on a bench or standing on a floor are both examples of stable environments. A bench is not going to try to roll out from under you while you exercise on it. The more difficult it is for you to stabilize yourself, the more advanced the exercise will be. Get your physician's approval before attempting these exercises.

Stability Ball Knee Tucks

Stability ball knee tucks work your abs, legs, arms and chest. It is an advanced exercise recommended by the American Council on Exercise (ACE) for core training. Perform this exercise by lying face down on a stability ball. Walk your hands forward until the ball is under your shins. Place your arms perpendicular to the floor and below your armpits. Bend your knees and roll the ball forward as you raise your hips. Tuck your legs and the ball neatly under your stomach. Roll the ball back again and straighten your legs to complete one rep. Work up to two sets of 20.

Lying Straight Leg Lifts

Lying straight leg lifts are an advanced abdominal exercise, according to Jeanine Detz's book "Ultimate Core Workout." Lie on your back and place your feet on top of a stability ball with your legs straight. Flex your feet so only your ankles are touching the ball. Raise your arms over your head and place them on the floor with your palms up. This is your starting position. Raise your torso 30 degrees off of the floor and circle your arms over your head until they are at your sides an inch off the floor. Simultaneously raise your left leg about 60 degrees from the floor. Lower your leg, arms and torso. Raise up again but this time bring your right leg into the air. Lower everything down again to complete one rep. Do three sets of 15 to 20 reps, recommends Detz.

Stability Ball Russian Twist

The stability ball Russian twist is an advanced exercise that targets the rectus abdominus, transverse abdominus and oblique abdominal muscles, as well as the erector spinae muscles of the back, according to ACE. Simply lie face up on a stability ball and roll the ball under your shoulder blades. Bend your knees to 90-degree angles and place your feet on the floor, pointing forward. Extend your arms toward the ceiling and press your palms together. Lift your hips and look up so that your torso is parallel to the floor. Twist your shoulders to the right and roll your torso sideways so that your arms are pointing toward the right but your right shoulder is still in contact with the ball. Do not drop your hips. Rotate to the left to finish one rep. Do up to 20 reps as long as you can maintain good form.