Core Exercises with Stability Ball

Performing core exercises with a stability ball is a great way to take your core strengthening endeavor to the next level. They are more challenging, and test your control over your body and its muscles. It develops the balance and the motions performed on the exercise ball help in further strengthening the core muscles. Once basic core exercises have been mastered, you may begin performing them with a stability ball. These exercises may take time to master, as they involve heavy control of muscles and a good balance, which can be developed only by doing these exercises.

While performing core exercises on the floor, your body is supported by your spine as it is resting directly on the floor. When these exercises are performed with a ball, your core muscles work harder to maintain balance that is wavering due to the movements of the ball. Take a look at these different abdominal exercises that will help you strengthen your core muscles further. Remember to keep your core muscles sucked in at all times while performing these exercises.

Important: Ensure that you are physically fit to perform these exercises before you begin. While mild discomfort while performing these is normal, do not continue them if you experience excessive discomfort.

Exercise 1: Abdominal Crunches

• Sit on the exercise ball. While sitting, start walking forward, so that your hips are off the ball and your back is resting on it instead.
• Place your hands behind your head, and lift your upper body upward, as you would do for an abdominal crunch on the floor.
• Hold your body in position for about 1 second, and lower yourself back down. Do not allow your head to rest on the ball.
• Repeat these movements at least 10 times to begin with, and perform 2 sets.

Exercise 2: Oblique Crunches

• Sit on the exercise ball. While sitting, start walking forward, so that your hips are off the ball and your back is resting on it instead.
• Place your hands behind your head, and lift your upper body upward, as you would do for an abdominal crunch. However, when you're half way up to completing the crunch, twist your body to the left.
• Hold your body there for a second, and then come back to the starting position. Repeat the next movement towards the right.
• Perform about 15-20 repetitions for each side, in 2 sets.

Exercise 3: Twist

• Sit on the exercise ball. While sitting, start walking forward, so that your hips are off the ball and your upper back and head are resting on it instead. Extend your arms upwards and join your hands together.
• In this position, without moving your hips, turn your upper body towards the left.
• Hold your body in this position for one second, and come back to the starting position. Repeat the next movement towards the right.
• Perform about 15-20 repetitions for each side, in 2 sets.

Exercise 4: Reverse Crunches

• Lie flat on your back, on an exercise mat. Place the exercise ball below your knees, in a manner that your legs and knees are parallel to the floor.
• Using the strength from your abs, lift the stability ball up, and bring your knees towards your chest.
• Hold your body in position for about one second, and lower your knees back to the starting position. However, do not allow the ball to touch the floor.
• Perform about 10-20 repetitions of this exercise, in 2 sets, to begin with.

Exercise 5: Side Crunches

• Lie flat on your back, on an exercise mat. Place the exercise ball below your knees, in a manner that your legs and knees are parallel to the floor.
• Using the strength from your abs, lift the ball upward, and slowly turn your legs to the left, and go as far as possible. Do not lift your shoulders off the floor.
• Hold your body in position for one second, then come back to the original position. Repeat this movement toward the right, without resting the ball on the floor.
• Perform about 10-20 repetitions of this exercise, in 2 sets, to begin with.

Exercise 6: Pushed Crunches

• Lie flat on your back, on an exercise mat. Place the exercise ball between your feet.
• Lift the ball up in the air, with your legs stretched straight upward, perpendicular to the rest of your body.
• Lift up your upper body, as you would do for a crunch, and try to touch your fingertips to the ball.
• Hold your body in position for a second, and lower your upper body back to the floor, but do not let it rest completely on the floor.
• Perform about 10-20 repetitions of this exercise, in 2 sets, to begin with.

Strength training and fitness training have gained immense importance in order to maintain good health and fitness levels. These can be achieved when you master the aforementioned exercises, as it is the core that is the center of all your strength, that gives you the necessary ability to perform even the most basic chores. Perform these safely, and perhaps under the guidance of a professional, at least in the initial stages, to prevent yourself from injury.

Disclaimer: This Buzzle article is for informative purposes only, and should not be used as a replacement for expert advice.