Building Core Body Strength with the Exercise Ball
- Front walkout - Place chest on exercise ball and walk forward on hands as far as possible, rolling exercise ball from chest toward feet, keeping stomach muscles tight to keep lower back flat. Start by moving exercise ball to thighs; to increase difficulty move exercise ball to knees then feet. Walk hands back to starting position. Repeat 3 to 5 times.
- Back walk-out - Sit on exercise ball with arms to sides; walk feet forward as far as possible, rolling exercise ball from buttocks toward neck, keeping stomach muscles tight to keep lower back flat and do not raise head. Start by moving exercise ball to upper back; to increase difficulty move exercise ball to neck. Walk feet back and return to sitting position. Repeat 3 to 5 times. For more difficulty, complete exercise with arms straight overhead; with exercise ball at neck, lift and straighten one leg at a time, 5 times each leg.
- Reverse crunch - Place chest on exercise ball and walk forward on hands until ball is at kneecaps, keeping stomach muscles tight to keep lower back flat. Pull the ball up towards arms by bending at hips and knees, then straighten and push the ball back. Repeat 5 times. Walk hands back to starting position.
- Reverse extension - Place chest on exercise ball and walk forward on hands until exercise ball is at kneecaps, keeping stomach muscles tight to keep lower back flat. Roll the ball to thighs by keeping hands in place, moving arms to an overhead position, bringing head and chest down near floor; return arms to perpendicular to body with exercise ball back at knee caps. Repeat 5 times. Walk hands back to starting position.
- Combination - Complete the reverse crunch and reverse extension in one continuous, controlled movement, pulling exercise ball up to chest and extending back 5 times.