Exercise 1 - Basic Ball Crunch

Primary Muscles Worked: Rectus abdominus, internal and external obliques

Starting Position: Supine incline position with arms crossed over the chest or fists placed at your temples.

Execution of Exercise: Slowly curl your trunk, letting your shoulders and upper back lift off the ball. Return slowly to starting position and neutral posture. If your neck becomes fatigued, place one or both hands behind the head for support.

Tips: Curl your trunk by pulling the bottom of your ribcage down toward your hips. Avoid pulling on the head or neck. Return to neutral posture between each repetition.

Intensity Variation: Begin in the supine incline position as above. Walk your feet backward, letting the ball roll down your back until it is centered under the lumbar spine. Your trunk is now more parallel to the floor (supine with lumbar support - base position). Either place your hands behind your head, or place your fists at your temples for more neck stabilization. Curl your trunk as described in Level I, then slowly return to starting position. This exercise requires more abdominal strength, balance and postural stabilization.

Exercise 2 - Hamstring Curls

Primary Muscles Worked: Gluteus and hamstrings

Starting Position: Lay on the floor with your legs outstretched and your feet and calves on the Fitness Ball.

Execution of Exercise: Press your heels down firmly into the Fitness Ball, bend your knees and roll the Fitness Ball in towards your buttocks until your feet are flat on the Fitness Ball. Pause and slowly return to starting position. Do this for 10-12 reps.

Tips: Do not allow the buttocks to rest on the floor between repetitions.

Intensity Variation: For added difficulty and balance development, extend the right leg in the air above the ball and execute the move one leg at a time. Switch sides and repeat.

Exercise 3 - Pike

Primary Muscles Worked: Rectus abdominus, internal and external obliques

Starting Position: From a kneeling position, place the abdomen on the ball and roll the body along the ball until ankles rest on the top of the fitness ball. Shoulders should be aligned directly over hands.

Execution of Exercise: Contracting abdominal muscles, pull ball forward with legs. As the butt rises, maintain upper body position so that shoulders stay aligned with hands. In the finished position, toes should be resting on the ball. Return to starting position.

Exercise 4 - Balancing Obliques

Primary Muscles Worked: Internal and external obliques, rectus abdominus, erector spinae.

Starting Position: Kneeling beside the ball, allow the hip to rest on the ball, assuming a side lying position with the inside leg bent. Place the fist of your bottom arm at your temple, and lightly rest the top arm on the front of the ball. Allow the trunk to laterally flex slightly and round over the ball.

Execution of Exercise: Laterally flex and lift the trunk slowly, pulling the ribcage down toward the hip. Pause at the top of the movement, and then slowly return to starting position.

Tips: Maintain neutral alignment of the hips, not allowing the top hip to roll front or back. Avoid laterally flexing the cervical spine or letting the head tip to the side. Let the supporting arm assist with balance, but avoid pushing the body up with the arm. As you laterally flex, press the bottom hip and side of the torso into the ball for added stabilization.

Intensity Variations: Begin in a side lying position with bent leg. Place both fists at your temples, elbows out to the sides. Laterally flex the spine. Maintain neutral cervical alignment throughout the exercise. This exercise requires more strength and balance.

Advanced Level: Begin in a side lying position with extended legs. Scissor one leg slightly in front and the other leg slightly back for balance. Place your arms in either of the above described positions. Laterally flex the spine. Maintain neutral cervical alignment throughout the exercise. Adjust the width of your scissored legs for comfort and to facilitate balance. A narrower width is more challenging than a wide scissor. This exercise requires more strength, balance and postural stabilization than the other variations.

Exercise 5 - Ball Pushups

Primary Muscles Worked: Pectorals, Triceps and Anterior Deltoids

Starting Position: From a kneeling position, place the abdomen on the ball and roll the body along the ball until just the knees and shins rest on the top of the fitness ball. Maintain neutral cervical alignment throughout the exercise. Eyes should be focused on the floor between the hands.

Execution of Exercise: Lower torso toward ground slowly until elbows make a straight line with shoulders, creating a 90-degree angle in the arms. In down position, eyes chin should be away from chest, eyes focused out, and body inches from the floor. Push up to return to body to starting position.

Tips: Tighten abdominal muscles throughout exercise to support lower back. Execute push up slowly to eliminate momentum from exercise.

Intensity Variations: Altering the positioning of the ball underneath the body changes the resistance level during the pushup.

Exercise 6 - Ball Shoulder Presses

Primary Muscles Worked: Deltoids

Starting Position: Sit on ball with legs shoulder width apart and torso tall and upright. Grasp dumbbells in each hand using an overhand grip. Bring dumbbells up to head height, palms facing front. Elbows should be even with shoulders and bent creating a 90-degree angle in the arms.

Execution of Exercise: Extend arms up overhead without banging the weights together. In finished position, arms should be directly overhead, elbows slightly bent, and torso erect. When lowering to start position, pay special attention to not dropping elbows below shoulder height.

Tips: Maintain correct upper body posture by pulling abdominals in towards spine.

Intensity Variations: Increase the weight of the dumbbells by a maximum of 10% at any given time. Perform 3 sets of 12-15 repetitions.

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