I remember the first time I saw a demonstration utilizingthe physio ball for rehab. The movements seemed elementary, until I got my dumbass on the ball. Initially it felt obviously different, but the balance issuecan be learned quickly. If you're new to one of these little marvels, a fewsessions will do. Learning proper foot and body position while on the ball canbe mastered while providing a serious alternative to your normal abdominalroutine.



 

The selection of ball is limited to what's available and mysuggestion is to avoid the typical ball at the corner sporting good store,unless you want to hurt yourself with the usual collapsing, not so punctureresistant ball. For your sanity and safety, the Duro Pro ball or Sissel ballthat has an inflated capability to support a 250 lb male holding a pair of 250lb dumbbells will more than suffice for most mortals.  Now, some startingexercises that can build a good starting foundation can be?

 

Basic Crunches - Becauseyou have to stabilize your body while performing the crunches, this staple coreexercise becomes more challenging and in turn, much more effective. Simply laydown on the ball on your lower back and lift your shoulders and chest up andperform crunches as normal. You will feel the effects immediately and seeexactly why exercise balls are such a cherished piece of exercise equipment.

 

Back Extensions -Again, a simple exercise made more effective by the aspect of the extrastabilization needed to balance yourself while performing the exercise. Simplyget on your knees and rest your upper body on the ball. Then, raise your entireupper body a few inches into the air using the muscles in your lower backmaking sure to stabilize your abs while you breathe continuously.

 

Elevated Pushups -Don't think pushups hit your core? Try this version using the exercise ball.Put your feet up on the ball and your hands on the ground and push out a set of15-20 pushups. If you want to stay balanced on that ball you can bet your core,from your upper thighs, to your lower back, to your abdominals will be working.At one time pushups just hit the triceps chest and shoulders, but by adding theexercise ball, you incorporate your entire core.

 

Knee Tucks - Whilein the elevated pushup position, move back so your thighs are resting on theball. Now, tuck your knees into your chest by rolling the ball towards you.This one simply movement will tax your abs immensely and give you a coreworkout you won't soon forget.

 

Keep in mind, this is a very abridged version of all theexercises you can do using the exercise ball. This handy piece of equipmentwill allow you to perform an incredible core workout and do it safely at thesame time. So, grab a ball and a pump and get to work utilizing one of the mosteffective abdominal and core workout devices developed in the last 50 years.