Core Strengthening with a Fitness Ball

Credit: LocalFitness.com.au

Your core muscles are important for stabilization of your body, especially your lower back and pelvis. Your core muscles help maintain proper posture which can help prevent back pain and fatigue. A strong core helps improve your overall fitness and endurance. If you have a strong core, everyday activities, such as climbing stairs, walking long distances or sitting for hours at a desk, becomes easier to tolerate. Incorporate an exercise ball into your abdominal strength training exercises to improve the effectiveness of your workout and add some variety.

Crunches are the bread and butter of abdominal exercises. You can do crunches on an exercise ball by sitting on the ball. Place your feet flat on the floor with your knees bent at 90 degrees. Your thighs should be parallel with the floor. Lean back and then pull your body to return to a sitting position using your ab muscles. Cross your arms over your chest to help maintain your balance.

Follow a set of crunches with the bridge exercise on a fitness ball. Lie on your back and rest your calves on top of the exercise ball. Keep your feet together. Squeeze your abs tight and then lift your buttocks off the floor until your body forms a straight line from your shoulders to your heels. Hold this position for 5 seconds and then relax. Try to do 10 repetitions of this exercise. Make this exercise more effective by resting only your heels on the ball.

Choose a ball that is big enough so that when you sit on it your thighs are parallel with the floor. You can reduce the air pressure to more fully engage all of your ab muscles.