Core Workout on the Stability Ball

The fitness/stability ball is a great tool for building a stronger, firmer and sexier core. There's a huge variety of exercises that you can perform to improve this whole area aside from plain crunches. Here's a great core workout that is challenging yet fun.

First lie on your back either on carpet or a yoga mat. Place the stability ball under your feet. Keeping your core tight and your lower back on the floor at all times gently roll the ball to the left until your back wants to lift-but don't let it. Then repeat this to the right. Do this exercise slowly and consciously and never let your back lift off the mat. Do this at least 10 times to each side.

Next clasp the ball between your feet. You can place your hands on your chest, behind your back, or under your lower back for extra support. Now raise the ball towards the ceiling, keeping your core tight and your lower back on the floor. Slowly lift and lower the ball as many times as you can until your abdominals are fatigued.

Now place the ball under your legs and roll it towards your chest until your legs are parallel to the floor. Place your hands behind your head and slowly lift your shoulders off the floor towards the ball, keeping your arms and elbows back. Perform these crunches slowly for 20-30 reps.

Turn on your side and support yourself with your forearm. Place the ball between your feet and lower calves, toes pointing forward. Slowly lift and lower the ball, concentrating on keeping your core tight and working those side/oblique muscles. Perform this 10-15 times and then switch sides.

Now lie on your stomach and hold the ball in front of you. Tighten your whole core-abs, back, buttocks and thighs. Clasp the ball tightly and slowly lift your arms chest and legs off the mat and hold it for five seconds. Lower and repeat this four more times. Next place the ball between your feet and repeat this same motion, clasping the ball tightly between your feet. Perform this five times.

This workout will greatly improve your core strength and also your overall fitness, balance and flexibility. Your body's core muscles are the powerhouse that must be strengthened in order for your whole body to work better. These exercises can be performed in conjunction with other exercises, but you should work your core every other day for ten to fifteen minutes. You'll be very pleased with the eventual results.