Core exercises with a fitness ball -Abdominal ball raise

Abdominal ball raise

This core exercise is called the abdominal ball raise:

• Lie on your back and rest your legs on top of the ball with your legs about hip-width apart. Tighten your abdominal muscles and squeeze your legs together.
• Raise the ball off the floor, as shown. To protect your lower back, focus on pulling your bellybutton in toward your spine and keeping your abdominal muscles contracted. Hold for three deep breaths.
• Return to the start position and repeat.
• For added challenge, raise the ball off the floor and let your legs slowly fall to the right. Stop before you reach the floor. Hold for three deep breaths, keeping your shoulders on the floor. Return to the start position and repeat on the left side.

Advanced plank - Core exercises with a fitness ball

Advanced plank

When you're comfortable with the plank, try the advanced plank:

• Lie on the ball on your stomach, with your feet touching the floor behind the ball. Lean forward until you touch the floor with your hands.
• Walk your hands away from the ball until you feel the ball reach your upper thighs (A). Keep your shoulders directly above your hands.
• Tighten your abdominal muscles.
• Push your body weight forward until your shoulders are in front of your hands and the ball is beneath your shins (B). Hold for three deep breaths.
• Return to the start position and repeat.

Core exercises with a fitness ball - PLANK

Plank

Try a plank on the fitness ball:

• Lie on the ball on your stomach, with your feet touching the floor behind the ball. Lean forward until you touch the floor with your hands.
• Walk your hands away from the ball until you feel the ball reach your upper thighs, as shown. Your feet will be suspended above the floor, and you'll be balancing on your hands and the ball. Keep your shoulders directly above your hands.
• Tighten your abdominal muscles. Hold for three deep breaths or as long as you can maintain your balance and form.
• Return to the start position and repeat.

Back Strengthening Exercise - Side Plank

Side Plank

How to do it: Lie on your right side, in a straight line from head to feet, resting on your forearm. Your elbow should be directly under your shoulder. With your abdominals gently contracted, lift your hips off the floor, maintaining the line. Keep your hips square and your neck in line with your spine. Hold 20 to 40 seconds and lower. Repeat two to three times, alternating sides. (If this is too challenging, start with bent knees.)

What it does: Builds strength and endurance in the core. This will help keep your lower back protected and stable during activities that require movement in the hips or back.

Make it harder: While holding the basic position, lift and lower your top leg. Gradually work toward holding the upper leg for 5 to 10 counts. Another option: Instead of resting on your forearm, support your body with your hand, palm on the floor and under the shoulder, elbow straight.