Core Exercises On A Stability Ball

The stability ball is an inflated rubber ball that ranges from 45 to 75 cm in size. It will add difficulty to core exercises because the ball creates an unstable environment on which to exercise. The stability ball might roll out from under you, unlike a floor which will always stay exactly where it is no matter what exercise you do on it. Since the core muscles stabilize your body, doing core exercises on a ball will only enhance the benefits.

Ball Rollback

The ball rollback exercise works the muscles of your abs. It is done by sitting on a stability ball with your feet on the floor in line with your bent knees. Your feet are hip-width apart and parallel to each other. It is important to keep them straight throughout the exercise to make more work for your abs. The arms are crossed on the chest as you sit up tall on the ball. You will lean back until your body is parallel to the floor. The ball will be touching your lower back, but your torso will be held suspended in the air with the strength of your abs. You will sit back up to complete a rep. Jeanine Detz recommends holding a dumbbell to your chest to increase the challenge of this exercise in her book, "Ultimate Core Ball Workout."

Ball Reverse Extension

The reverse back extension targets the lower back and glutes. It may be done lying on the floor, but to do the exercise on a stability ball you will place the ball under your stomach and your arms straight with your hands on the floor in line with your shoulders. The legs are held a few inches from the floor and are straight. You will squeeze your abs and glutes, and raise your legs up to parallel to the floor and in line with the rest of your torso. The legs are lowered to finish one rep but do not touch the ground until the end of the set.

Side-Lying Side Crunch and Leg Lift

This exercise is quite tricky and requires a strong core to pull it off. You will lie sideways on a ball with your left hip touching the ball, your left knee on the ground, your right leg straight with your foot touching the floor, and your left arm resting on the side of the ball to keep it from rolling away. The right hand is placed behind your head with the elbow bent. You will bend your torso to the side to bring your right shoulder toward your right hip and raise your right leg straight toward the ceiling at the same time. It is crucial that you maintain a straight line with your body from head to ankles without moving your pelvis forward to backward. You will lower your foot back to the floor and your torso as well to complete a rep. Do an equal number on both sides to train your obliques and outer thigh muscles.