Stability ball workout

Stability ball workout

That inflated exercise ball you bought a few years back can be used for more than just sit-ups and extra seating. In fact, exercises done on a stability ball can be more beneficial than similar variations incorporating machines. According to fitness trainer Marie Bodine, ball exercises allow for more than one muscle group to be worked at once. "They force you to focus on balance and stability as well as strengthening," she says. "When you're hooked into a machine you don't get to use your balance. This means you'll get strong in certain muscle groups, but your stabilizing muscles will remain weak. One benefit of stabilizing exercises is that they help you to avoid trips, falls and slips by increasing your reaction time."

Pump up your workout routine by following these step-by-step instructions for five of Marie's most effective ball exercises.

Reverse dumbbell fly with five-pound hand weights (mid-back)

When you do this exercise you want to feel like you're squeezing your shoulder blades together. Start with your arms in an open position and your feet spread apart with toes on the floor. You want your arms to be slightly bent.

Reverse dumbbell fly with five-pound hand weights (mid-back)

Raise your arms so that they're almost parallel with your shoulders. You don't want to feel like you're lifting with your hands, you want to feel that you're actually squeezing your back so that your arms rise. Repeat this exercise until you feel you can't do it anymore. You want this to be challenging. Concentrate on keeping your shoulders down and raising your arms together to squeeze your back.

Reverse single leg squat (legs/thighs/buttocks)

Tip: Use the smallest ball available for this exercise. If your ball is too high it's going to hyper-extend your spine.

Start with your shin and your back foot on the ball. Hold onto a post, pole or bar and then push your hips back so that your leg travels down the ball. Dip as deep as you can go with your hips facing forward. Then drive your standing leg up so that you're not putting any weight on your back leg.

Reverse single leg squat (legs/thighs/buttocks)

Put the pressure on the heel of your standing leg to raise yourself. Keep your arms straight and make sure your knee does not move as you bend. The knee of your standing leg should be stacked above the middle of your foot. Repeat this exercise until you are fatigued. Then switch legs.

Pike crunch (abdominals)

This is a more advanced exercise requiring strength as well as balance. Start out in plank position with your palms on the ground, arms shoulder-width apart. Position your shins on the ball with your feet a few inches apart.

Pike crunch (abdominals)

Then push your hips up to the ceiling. The closer you bring your feet together the harder the exercise will become. Make sure you don't arch your back. Continuously extend up and down without stopping until you're tired. Breathe out as you come up. Breathe in as your lower. Make sure your neck is in a neutral position by staring at the ground as you raise and lower.

Ab circle (abdominals and lower back)

Sit on the ball as if you were going to do a crunch, with legs spread apart for stability and your arms crossed over your chest. Your hips should remain frozen in one position and the ball should not move. Using your navel as a pivot point, circle with your torso without moving your hips.

Ab circle (abdominals and lower back)

Start out doing five circles clockwise, then switch and do five circles counterclockwise. Increase repetitions once you become familiar with the exercise.

Lower back extension (lower back)

Start by laying on top of the ball with your feet spread about shoulder-width apart, toes on the floor. Curl right down over the ball with your arms bent, palms facing outward and your fingers just barely touching your ears.

Lower back extension (lower back)

Then vertebrae by vertebrae raise yourself until your body is perfectly straight. Repeat until you are fatigued.