The exercise ball has many names. Some individuals refer to it because the Swiss ball, stability ball or perhaps a fitness ball. One thing for certain is that you will never have a shortage of exercise ball exercises to do. You will find loads of different exercises that you can do, from beginner to advanced. Almost all of the ball exercises are fun plus some are insanely crazy to do.

The exercise ball is great for building your core muscles, it improves your stability, balance and can offer you that elusive flat stomach, if you work hard enough. Exercise ball exercises are excellent for toning and a total body workout.

Listed below are 5 popular and effective ball exercises, you could immediately start with:

The “Seated Wall Roll” targets your buttocks, hamstrings and quadriceps. Place the exercise ball between a wall as well as your back. Keep your back straight and slowly start to squat, until you come in a sitting position. Return to your normal standing position. Constantly be sure you focus on posture and that you keep your back straight.

Abdominal Roll. It is a great exercise that targets your abs. Lie flat on the floor, together with your back and bend your knees. Keep the feet flat on the floor and place the exercise ball together with your thighs. Roll the ball around your knees, with the tip of your fingers, like you’re doing crunches. Ensure you keep your back flat on the floor and only lift your shoulders. Do as much repetitions as you can, but not a lot more than 10 to 12 repetitions at a time.

Opposite Limb Extension.This is almost like the superman move. Lie down with your stomach on the exercise ball and balance yourself together with your feet and hands. Lift your left arm and right leg up. Keep your back straight as a plank and hold the position for 2 2-3 3 seconds. Get back to your resting position and alternate. This exercise is great for your lower back, hamstrings and buttocks.

Balanced Push-Ups. best exercise ball I love this exercise a lot. It could seem daunting at first, but you will get use to it. In a few ways this exercise is much easier than normal push ups. The exercise ball exercise gives your triceps, shoulders and abs a good workout. Runners will take advantage of the shoulder workout. Put the hands on the exercise ball and rest your chest against the hands. Your body needs to form a 45-degree angle with the ground. Make sure your back is always in a straight line. Slowly lift yourself up from the ball like you are doing push-ups. I find these push-ups to be more gentle on the body.

The Superman. This exercise is fun and targets how long you can hold the position. Lie on your golf ball together with your stomach and balance yourself with the end of your toes. Raise your arms up before you and pretend your are flying like superman. This exercise focuses on on your own back and buttocks. The target is to hold the “superman” position so long as possible.

Now a small disclaimer. Check with your doctor first in case you have any medical issues, concerns and back injuries. Please do not rush into this and take on too much. This is usually a common mistake newbies make. They want to do everything in one day, hoping to see results overnight. Remember it is not a race. Exercise ball exercises must become a way of life. It should be part of your day to day routine.

Always concentrate on form and posture. It helps to help keep your abs tight when you do the ball exercises. One of the greatest tips I ever got would be to do your exercises in front of a mirror. This way you can check if you are doing the exercises correctly.

So what are you currently waiting. Go get yourself a fitness ball and start working on your core.

Exercise Ball

Matt can be an avid runner and is currently training for the 2011 Two Oceans marathon and 2011 Comrades Ultra Marathon in South Africa. He is a father of two, who keeps him very busy, and loves the outdoors.