Ladies, get on the ball – Improve your stability and strengthen your core with an Exercise Ball.
Here are 10 fun and excellent exercise ball workouts you can try at home!

It might not come to mind for most that balance and core stability are essential elements of human function and are necessary for good posture, balance and movement control. However, they are mandatory for everyday activities and exercises. Exercise Balls stimulate the smaller stabilizing muscles in addition to the muscles being used in training.

Think about it for a moment: Each joint consists of ligaments and tendons, connected to muscles that work to keep your body aligned and in the proper upright position.
The more that you can strengthen that connective tissue and stimulate the muscles of the core: the abdominal, deep pelvic, and low back muscles; the better your body will work no matter what activity or chores that you choose to perform.

The best thing about working on balance and stability is that you don’t have to be an advanced or even an experienced fitness geek.
Exercise Balls do not require intense exercises or cardio. A simple tool such as an exercise ball can help you target most areas of your body with an array of simple and easy to follow exercises.

If you haven’t had much experience with an Exercise Ball, you should first get familiar with it.
If you haven’t gotten an exercise ball yet or need a better one, I recommend something like this one here.
Be sure that whichever exercise ball you get though, that you get the correct size for your height!
Almost every one of them will have a size chart if you look at product information.

Try sitting on it next to a wall or hold on to a chair for balance if you need to.
Get comfortable with the unstable surface. This is an easy and gentle exercise to start to work on your body.

Try these 10 exercises for a fun, whole-body workout:

Equipment Needed
An exercise ball

Exercise # 1: Squats

Stand with your exercise ball propped between your lower (lumbar) back and a wall, pressing slightly into the ball.
With hands down at your sides or on hips, check that your feet are hip-width apart and somewhat in front of you.
Bending at your knees and hips, slowly scoot down into a sitting position with your knees over your ankles. Keep your spine against the ball and the ball against the wall as you move.

Return to the original position.

Repeat 8-15 times.

Challenge option: Lift one foot 1 or 2 inches off the ground and try doing the exercise with one leg at a time. Switch legs and repeat.

Exercise # 2: Birddogs

Get down on your knees and hands with the exercise ball under your belly.
Lift the right leg and extend the left arm at the same time.
Stretch outwards from the center of your body while balancing on the ball and keeping your hips stable.

Repeat 8 times on each side.

Challenge Option: Hold the position longer.

Exercise # 3: Supine Bridges

Sit on the exercise ball, place your hands on your hips or crossed them on your chest.
Take a few steps forward, slowly rolling the ball up your spine until it reaches your head and shoulders.
As you roll the ball out, be sure to keep your weight on the ball.
Align your hips, shoulders, and knees in a flat (tabletop) position — your knees should be directly over your feet.
Don’t move the ball, lower and lift your hips, keep abs, buttocks, and back of your thighs muscles tight.

Repeat 8-15 times.

Challenge Option: Lie on your back with the ball under your feet, your arms on the floor, and palms down. Slowly raise your back off the floor, then return to the floor with control.
Advanced Option: Repeat the challenge, but with your arms off the floor.

Exercise # 4: Push-ups

Lie face down with the exercise ball under your belly and your hands flat on the floor.
Use your hands to walk out to a flat (tabletop) position, resting the ball around your hips or ankles.
This is a more advanced exercise; please be cautious.

Bend your arms to lower your upper body to the floor, keeping your shoulders back and straight and your abdominal muscles tight.

Repeat 8-10 times.

Challenge Option: Move the ball closer to your ankles.
Advanced option: Perform the push-ups with your hands on the ball and toes on the floor.

Exercise # 5: Abs

Lie down on the floor into a push-up position place the ball under your knees, your palms on the floor.
Then tuck your knees in towards your chest as the ball rolls toward your ankles.
Return to the original position.
Note: Be cautious if you have high blood pressure or if this exercise causes wrist pain.

Repeat 8-10 times.

Challenge Option: Try rotating your hips right and left as you tuck the ball.
Advanced Option: Try using only one arm.

Exercise # 6: Hamstring Curls

Lie down flat on your back, lift your legs and place heels only on the ball.
Lift your hips a little bit and roll the ball toward your buttocks, your buttock and back will rise.

Repeat 8-15 times.

Challenge Option: Lift your hips higher as you pull the ball toward you.
Advanced Option: Hold your arms up.

Exercise # 7: Crunches

Place your middle back on the exercise ball, feet flat on the ground 2 feet apart, knees bent, hands behind your head.
Lift your upper body, using your stomach muscles, don’t use your neck, and don’t pull with your hands.

Repeat 8-15 times.

Challenge Option: Start with the ball lower on your back, which puts more body weight into your abdominals.
Advanced Option: Do this with one leg lifted into the air about a foot or two.

Exercise # 8: Walk-outs

Place your belly on the exercise ball and palms and toes on the floor.
Walk forward on your hands into a flat (tabletop) position with the ball under your ankles.
Then step back, trying to balance the ball under yourself.

Repeat 6-8 times.

Challenge Option: Hold your body position flat for a few breaths before returning.
Advanced Option: Lift one leg in the air a couple feet.

Exercise # 9: Balance

First, sit on the exercise ball, with your hands on your hips.
Stretch your spine upwards as if something was pulling your head up.
Place your feet together firmly on the ground in front of the ball.
Lift one foot and hold for 3 to 5 seconds. Switch legs.

Repeat 8 times with each leg.

Challenge Option: Position your toes on the ground, heels up. Carefully lift the toes on one foot off the floor. Repeat with the opposite foot.
Advanced Option: Lift both feet, then sit with only the ball touching the floor, but be careful!

Exercise #10: T, Y, I Positions

Get on your hands and knees; the exercise ball should be pressing against your hips.
Raise your knees a little off the floor and position your toes on the ground, back in neutral position.
Tighten your core muscles, lift your arms out to the sides of your body (into a T position).
Then slowly move your arms forward (into the Y position) and then straightforward (into an I position).
Maintain a neutral spine with strong abdominals and your shoulders out.

Repeat four to five times in each T, Y, and then I position.

Challenge Option: Repeat the exercise with one leg lifted.
Advanced Option: Repeat the exercise with both legs elevated or use hand weights.

These are great workouts to help you get more lean, tone muscle, strengthen balance, and work your core muscles!
Give them a try for yourself and let me know what you think!