Am I the only one who feels awkward using the stability ball at the gym? I never seem to get in the correct position. Then I fall, or almost fall and embarrass myself. Here’s an idea: bring a stability ball, balance ball or whatever you call it to the comfort of your living room or bedroom. You can gain confidence and balance on the ball while toning abs and obliques. Also, increase back strength and other target areas as you get more advanced. There are hundreds of exercises out there. Below are a few that I find most beneficial, especially for beginners.

Gain Core Strength

Plank Press: Kneel in front with forearms on the ball. Keep a flat back as you press toes into the floor and push body into plank position. Lower and repeat sets of 10-15 reps. If you need more balance prop the ball against the wall.

Knee Folds: Sit on the ball with feet flat on floor. Sit up tall, legs and feet about hip distance apart. Pull in abs and pick up one foot off the floor and lift with control. Alternate legs at least five times.

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Better Flexibility

Back Stretch: Lie on your back over the ball. Reach arms overhead and touch the ground, in a bridge position.

Chest Stretch: Kneel on both knees facing the ball. Clasp hands together and place on top of the ball. Roll away from the ball, arms are straight and push down into the ball, trying to move the chest toward the ground. Hold up to 30 seconds.

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Buff and Tone

Push-Up: Arms are shoulder width apart. Rest your thighs on the ball while lowering upper body to the floor. Start at 5-10 reps and work toward 20.

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Squats: Stand with legs hip-width apart. Lift the ball over head with arms extended, keeping arms close to your ears. Squat down holding for 2-3 seconds and come back up. Go for 20 reps and feel the burn.

Stability balls are available in several sizes. Make sure to pick the right size for your height. They also range in price, so start with a cheaper model to make sure you like the work out. Store the ball in a closet near the TV and break it out when watching your favorite show. Maybe one of these days I’ll be an expert on the stability ball and show off my moves at the gym.

-Alexxa

Tags: back stretch, better flexibility, buff and tone, chest stretch, gain core strength, knee folds, plank press, push-up, squats, stability ball