An exercise ball, also known as a stability ball or Swiss ball, is a versatile piece of equipment that can help improve core strength and stability. It is an excellent tool for those looking to tone their abs, lower back, and glutes. The ball’s unstable surface engages more muscles than traditional floor exercises, making it an effective way to challenge your core and improve your balance. In this article, we will discuss how to use an exercise ball for core strength and stability.
Choose the right size ball
Before you begin using an exercise ball, you need to make sure you have the right size. The ball’s diameter should be based on your height. If you’re under 5’4″, choose a 55cm ball. If you’re between 5’4″ and 5’11”, go for a 65cm ball. For those over 5’11”, a 75cm ball is ideal.

Start with basic exercises
If you’re new to using an exercise ball, start with basic exercises that will help you get used to the ball’s unstable surface. A good starting point is the seated balance exercise. Sit on the ball with your feet flat on the floor and your hands on your thighs. Slowly lift your feet off the ground, keeping your balance on the ball. Hold this position for a few seconds before lowering your feet back down to the floor.
Progress to more advanced exercises
Once you’re comfortable with the basic exercises, you can progress to more challenging exercises that will further strengthen your core. Plank exercises are an excellent way to do this. Start by getting into a plank position with your elbows on the ball and your body straight. Hold this position for as long as you can before lowering your knees to the ground. Repeat this exercise several times.
Use the ball for ab exercises
The exercise ball is an excellent tool for ab exercises. One great exercise is the ball crunch. Lie on the ball with your feet flat on the ground and your hands behind your head. Slowly lift your upper body off the ball and towards your knees. Lower yourself back down to the starting position and repeat.
Incorporate the ball into your workout routine
Finally, make sure to incorporate the exercise ball into your workout routine. Use it for a warm-up or cool-down exercise, or incorporate it into your regular strength training routine. You can use it for squats, lunges, or even push-ups.
Bridge with leg lift:
Lie on your back with your heels on top of the ball. Lift your hips up into a bridge position, then lift one leg off the ball and hold for a few seconds before lowering it back down. Repeat with the other leg.
Russian twist:
Sit on the ball with your feet flat on the ground and your knees bent. Hold a weight or medicine ball with both hands and twist your torso to the right, then to the left. Repeat for several reps.

Plank with leg lift:
Get into a plank position with your hands on the ball. Lift one leg off the ground and hold for a few seconds before lowering it back down. Repeat with the other leg.
Wall squat:
Stand with your back against a wall and place the ball between your lower back and the wall. Slowly lower yourself down into a squat position, using the ball to help you balance. Hold for a few seconds before standing back up.
Rollout:
Kneel on the ground with your hands on the ball. Slowly roll the ball forward while keeping your back straight, then roll it back in. Repeat for several reps.
Stretching
Use the ball for stretching exercises, such as lying on your back with the ball under your shoulder blades to stretch your chest and upper back.
Stability ball pass:
Lie on your back with your arms and legs extended towards the ceiling, holding the ball in your hands. Lower your arms and legs towards the floor simultaneously, passing the ball from your hands to your feet. Lift your arms and legs back up to the starting position, passing the ball back to your hands. Repeat for several reps.
Superman
Lie face down on the ball with your arms and legs extended towards the floor. Lift your arms and legs off the ground simultaneously, squeezing your glutes and lower back muscles. Hold for a few seconds before lowering back down to the starting position.
V-sit:
Sit on the ball with your feet flat on the ground and your hands behind your head. Lean back, extending your legs and lifting them off the ground. Crunch your upper body towards your legs, then lower back down to the starting position. Repeat for several reps.

Hamstring curl:
Lie on your back with your feet on top of the ball. Lift your hips up into a bridge position, then bend your knees to roll the ball towards your hips. Straighten your legs to roll the ball back out. Repeat for several reps.
Push-up with feet on the ball:
Get into a push-up position with your feet on top of the ball. Perform a push-up, using the ball to challenge your balance and engage more core muscles.
Cooling down:
Use the ball for gentle stretching and relaxation at the end of your workout. Sit on the ball and roll your upper body in circles to stretch your spine, or lie back with the ball under your knees to release tension in your lower back.
Lunge with a twist:
Stand with your feet hip-width apart, holding the ball in front of your chest. Step forward with your right foot into a lunge position, twisting your torso to the right as you do so. Return to the starting position and repeat on the other side.
Overhead squat:
Stand with your feet shoulder-width apart, holding the ball overhead. Slowly lower into a squat position, keeping the ball directly over your head. Hold for a few seconds before standing back up.
Side plank with leg lift:
Get into a side plank position with your elbow on the ball and your feet stacked. Lift your top leg up and hold for a few seconds before lowering it back down. Repeat on the other side.
Wall walk:
Stand facing a wall with the ball between your back and the wall. Slowly walk your feet out in front of you, lowering your body into a seated position with your thighs parallel to the ground. Hold for a few seconds before walking your feet back in.
Mountain climber:
Get into a plank position with your hands on the ball. Bring your right knee towards your chest, then quickly switch to bring your left knee towards your chest. Repeat for several reps, alternating sides.
Back extension:
Lie face down on the ball with your hands behind your head. Lift your chest and shoulders off the ball, squeezing your shoulder blades together. Lower back down to the starting position.
In conclusion, using an exercise ball is an effective way to improve core strength and stability. Start with basic exercises, progress to more advanced exercises, and use the ball for ab exercises. Incorporate the ball into your workout routine to see the best results. With a little practice, you’ll be on your way to a stronger, more stable core.