Core Exercises for the Stability Ball

Research shows that abdominal exercises done on the stability ball activate twice as many core muscles as classic belly toners like the crunch and the sit-up. To achieve the most bang for your belly, do this routine three days a week. Do three sets of the recommended number of reps, and always allow one day in between workouts. The whole workout should take no more than 15 to 20 minutes.

By Selene Yeager

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balance push up
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Balance Push-Up: Step 1

Lie facedown on an inflated exercise ball with both hands on the floor. Walk your hands out, allowing the ball to roll beneath your body until it is under your shins. (Beginners can keep ball under thighs.) Your hands should be directly below your shoulders.

Reprinted with permission of Hearst Communications, Inc.

balance push up step two
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Balance Push-Up: Step 2

Keeping your torso straight and abs contracted, bend your elbows and lower your chest. Stop when your upper arms are parallel to the floor. Pause and return to start. Do 8 to 12 reps.

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bridge hamstring curl
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Bridge Hamstring Curl: Step 1

Lie on your back, with your legs extended and heels resting on the ball. Press your heels into the ball, contract your abs and glutes, and lift your hips so your body forms a straight line from your feet to shoulders.

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bridge hamstring curl step two
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Bridge Hamstring Curl: Step 2

Immediately bend your knees and roll the ball in toward your butt. Extend your legs and roll ball back out, dropping hips to starting position. For an added challenge, keep hips off the floor for entire set. Do 10 to 12 reps.

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Hand-to-Foot Ball Pass: Step 1

Lie on your back, with your legs extended on floor. Hold the ball with both hands, and extend arms back over your head. Raise arms and legs toward each other, lifting your head and shoulders as you do.

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Hand-to-Foot Ball Pass: Step 2

When your hands and feet are directly up, transfer the ball to your feet, then lower your arms and legs back to the floor. Repeat, this time switching the ball from your feet to your hands at the up position. That's one rep. Do 5 to 8 reps.

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Knee Tuck: Step 1

Lie facedown on the ball with both hands on the floor. Walk your hands out, allowing the ball to roll beneath your body until it is under your shins. Your hands should be directly below your shoulders.

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Knee Tuck: Step 2

Tighten your abs and bend your knees, drawing them forward, so you bring your legs and the ball under your torso. Hold for a second. Straighten your legs and uncoil as you press back to the starting position. Do 8 to 10 reps.

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