Exercise balls, also known as stability balls, can help strengthen your core (abdomen, back and pelvis) and firm surrounding muscles. Various sizes of exercise balls are available. Choose a ball that allows you to sit on it with your feet flat on the ground and your knees bent at a 90-degree angle. Some exercises can be completed with a smaller ball.
Step 1
Lie down, flat on your back. Place a stability ball between your feet and squeeze to hold it in place. Lift your legs straight up in the air still holding the ball. Lower the ball from side to side, like windshield wipers. Repeat 10 times.
Step 2
Sit on an exercise ball and place your feet flat on the floor. Cross your arms across your chest. Lean straight back, and use your core muscles to pull yourself back up into a sitting position. Repeat 15 times.
Step 3
Hold the stability ball between your hands out in front of your body. Bend your knees, keeping your back straight and your arms parallel to your body. Swivel your trunk to the left and hold while you breathe deeply for three seconds. Swivel to the right and, breathing deeply, hold for three seconds. Repeat 10 times.
Step 4
Pump extra air into the ball to firm it up. The firmer the ball is, the tougher the exercise will be to help tone your muscles. If the exercises are too hard, let some air out of the ball to ease into the exercise. As you strengthen your core, you can slowly add more air into the ball to increase the difficulty level.
Step 5
Sit on an exercise ball instead of a chair while at your home computer or office. Your muscles will firm up as you keep your balance on the ball over time. This technique also helps improve posture.
Things You'll Need
- Exercise ball
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