Core exercises with a fitness ball

Core exercises strengthen abs and other core muscles

Core exercises strengthen your core muscles, including abs, back and pelvis. You can do many core exercises with a fitness ball, also called a stability ball.

Fitness balls come in various sizes. For most exercises, you'll want a ball that allows your knees to be at a right angle when you sit on the ball with your feet on the floor. The firmer the ball, the more difficult the exercise will be.

Do each core exercise five times. Breathe freely and deeply during each exercise. Focus on tightening your deepest abdominal muscle — the transversus abdominis — during each exercise. This is the muscle you feel contracting when you cough. As you get stronger, gradually increase to 10 to 15 repetitions.

Squat and reach

Squat and reach with the fitness ball:

• Hold the ball in front of you and bend your knees. Keep your back straight and your arms parallel to the floor (A). Don't let your knees extend beyond your feet.
• Tighten your abdominal muscles.
• Rotate your trunk and reach with the ball toward your left (B). Hold for three deep breaths.
• Return to the start position and repeat to the right.
• Vary the exercise by holding the ball in a downward position (C) or an upward position (D).

Mommy & Me Workouts

1. Cross and Reach

Lie on your back with your baby beside you. Holding a small, soft ball between your feet, extend your legs to the ceiling. Raise your left arm above your head. Inhale, then exhale as you reach your left hand toward your right ankle, lifting your left shoulder off the mat. Counting or singing to your baby, hold for 10 seconds, working up to 15. Switch sides and repeat.

2A. Single-leg bridge

Lie on your back with knees bent, feet flat and your baby beside you. Place the ball
under your right foot and press your arms into the floor, palms down, for balance. Extend your left leg up to
the ceiling [A]. Inhale, then exhale as you press into the ball with your right foot, lifting your hips into a bridge
position [B]. Inhale as you lower your hips to the mat. Do 4 to 10 times. Switch ball to the other foot and repeat.

2B. Single-leg bridge

Lie on your back with knees bent, feet flat and your baby beside you. Place the ball
under your right foot and press your arms into the floor, palms down, for balance. Extend your left leg up to
the ceiling [A]. Inhale, then exhale as you press into the ball with your right foot, lifting your hips into a bridge
position [B]. Inhale as you lower your hips to the mat. Do 4 to 10 times. Switch ball to the other foot and repeat.

Chris Fanning

Beginner: Single-Leg Balance/Reach

Targets: Abs, glutes, and inner thighs

• Stand with feet hip-width apart, knees slightly bent, abs engaged, hands on hips.
• Lift right foot 12 inches off floor in front of you.
• Keeping left leg still, rotate right leg out to side, then twist torso to right as you move leg diagonally behind you.
• Sweep leg back to front as you return to start. Do 10 reps, keeping foot lifted.
• Switch legs; repeat.