Bright, inflatable, soft and oversized--stability balls look like fun until you sit down for the first time and find yourself struggling to stay upright. Stability balls are challenging but also an important tool for developing a strong, balanced and stable body; everyone can benefit from incorporating stability balls into their workout routine. For safety and enjoyment, the new user should begin with a few easier exercises to start building the balance, core strength and functional performance, which the American College of Sports Medicine says the exercise ball's unstable surface provides.
Easy Core Exercise
Other than sitting on the stability ball, the crunch provides the best stability ball starting point. The American Council on Exercise classifies the crunch as a beginner movement. Take a seated position on the ball and slowly lean back and roll downward until the exercise ball rests under the lower back. Once balanced in this position, contract or "crunch" the abdominal muscles to raise the torso upward. Except for being on the ball, the movement follows the standard crunch movement. Return to the starting position.
Easy Upper Body Exercise
The exercise ball knee push-up works upper body muscles in the chest while also building balance and core strength. From a kneeling position, move the exercise ball a few feet in front of the body; place the hands on the ball and lean forward. Keep the back straight and bend the arms to lower the chest towards the ball. When the chest reaches the exercise ball, push back up by extending the arms.
Easy Lower Body Exercise
An exercise ball wall squat provides an easy lower body stability ball exercise. The exercise ball wall squat strengthens the legs while still building core strength. Face away from the wall with the exercise ball pressed between the wall and lower back. Maintain pressure on the ball, contract the abdominal muscles and squat down; stop when the legs reach close to a 90-degree angle. Fully extend the legs until the body is straight. Repeat the movement.
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