Projo Fitness Blog

A frequent reader of this blog will know that I'm a big supporter of stability, or exercise balls. I even use a large one at my desk at work, so I'm doing core exercises while sitting (and giving my back and butt a break from my stiff office chair.) I've used weighted balls for strength training, too.

But I wanted to delve into the subject a little bit more because I'm often asked just what kind of exercises one can do on a stability ball. The answer is just about anything you want, but the bulk of them focus on core strength, with the added benefit of back and leg firmers.

It's important to use a ball that's in line with your size, so check this chart to get the right one for you.

There are many exercises you can do with a stability ball, but here's six good ones to get you started:

1. Hip Bridge
Sit down on the ball and walk your feet out until your upper back is leaning against the ball. Spread your feet slightly wider than hip width and cross your arms over your chest. Squeeze your glutes together, so that your hips rise to knee height. Pause for one second and then slowly release, letting your hips fall 10 to 12 inches.

2. Crunch
In the same position, with your lower back on the ball and arms crossed over your chest, place your fists between your chin and your chest (to keep head and neck aligned). Contract your stomach to lift your shoulders off the ball. Hold for a second, and then lower your shoulders on the ball. (In the photo at right, I'm doing crunches using a 5 lb. weighted ball to add to the ab workout).

3. Plank
Lie face down on the ball with both your hands and feet on the floor. Walk your hands away from the ball, and let it roll under you. Stop when your knees are on the ball (you'll be in a push-up position).

Tighten your abs and hold for three deep breaths, or as long as you can keep your back straight. Roll back to the original position.

To make this one tougher, roll all the way down so that your ankles are on the ball and then do the push-ups from there.

4. Alternate Superman
Lie face down on the ball, balancing on your toes and fingertips. Raise your right arm and left leg, so that they are parallel to the ground. Hold your arm and leg straight out from your body. (Don't look up; keep your chin aligned with your spine). Hold this position for 3 to 10 seconds. Lower the arm and leg, and repeat on the alternate side.

5. Back Extension
Lie face down on the ball, with our hips centered on it. Extend your legs and plant your feet about shoulder-width apart. (Or put your feet on the wall for more stability). Put your hands behind your head, one on top of the other.

Bring your chest and head up from the ball. Arch your back and bring your chest up as high as is comfortable and hold for a few seconds. Slowly lower your chest and head back down.

6. Ball Twists
Standing straight, hold the ball by your palms, at arm's length from your body, keeping your knees bent slightly. Squeeze the ball throughout the exercise. Slowly twist your shoulders to the left while keeping your hips straight. Return to center, then shift right.

All of these exercises can be done in reps that fit your needs. Also, you can try doing twists from a seated position, rolling the ball along the floor and alternating hands while twisting opposite of the hand in use.

 Tags  core exercise exercise ball stability ball

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