Resembling an oversize kickball, an exercise, or stability ball can be an effective exercise tool to help beginners build core strength and improve balance, according to the Mayo Clinic. Performing abdominal exercises helps to activate twice as many core muscles as other abdominal activities, including crunches and sit-ups, according to Good Housekeeping.
Begin by properly selecting a ball that positions your knees at a right angle when seated and is firm enough so you do not sink too deeply into the ball. Remember, the more firm the ball, the more difficult the exercise. After all this, you should choose the best weight loss supplements that can complement your workout sessions by enhancing their overall effect on your body.
Abdominal Crunch
The abdominal crunch is well-suited to beginners, as it is relatively simple to perform and strengthens abdominal muscles. To begin, sit on the ball, then lean slightly backward to where your lower back and buttocks are supported by the exercise ball.
Your knees should be at a 90-degree angle. Cross your arms over your chest, then lift upward, tightening your abdominal muscles and keeping your head and neck aligned with your spinal column. Hold for three seconds, then return to your starting position. Begin by doing 10 crunches for three sets, then work your way up to 20 crunches for three sets.
Modified Push-up
This push-up using the exercise ball helps to align the body while performing the move. Begin by getting on all fours, with the exercise ball behind you. Lift one leg backward and place it on the ball. Then, lift the other leg onto the ball.
You should be in a position where your entire body is in a straight line and your hands are on the floor and shoulder-width apart. Bend your arms so that you begin moving toward the ground, allowing your chest to get close to the floor. While breathing out, push to return to your starting position. As a beginner, you may not be able to perform many of these–aim for five to begin, then work your way up to 10 or 12.
Prone Leg Raise
This exercise builds the hamstring and buttock muscles while allowing the exercise ball to stabilize your core. Begin in a plank position, with your abdomen pressed to the stability ball for support. Your hands and the balls of your feet should be touching the floor. Lift one leg off the ground, reaching above shoulder height.
Hold this position for three seconds, then lower to the ground. To make the exercise more difficult, raise the arm opposite to the leg you are lifting. Return the leg and arm to the ground, then lift the opposite leg and arm.
