Adding a stability ball to your workouts makes classic exercises like crunches and push-ups much more effective. Keeping the ball stable forces you to work harder and activate tiny muscles. For fast results try this Stability Ball 101 workout after doing ten minutes of cardio.
Plank - 30 seconds
Place your hands on the floor and your shins on the ball, coming into a push-up position with your shoulders directly over your hands.
Knee-Tuck Crunch - 10 reps
Start in a plank position with the tops of your feet on the ball. Pull your knees to your hands, rounding your spine by engaging your abs.
Lengthen back to the starting position.
Classic Crunches - 20 reps
Begin sitting on the ball walk your feet out until your rib cage is on the ball. Lift hips and tighten glutes. Place interlaced fingers behind your head for support. Exhale, pulling your abs to your spine and pressing the rib cage into the ball to curl your head and shoulders forward.
Hamstring Curls – 15 reps
Lie on your back with the exercise ball under your feet. Lift your hips up and keep them up as you slowly bend your knees, rolling the ball toward you andbringing the soles of your feel onto the top of the ball.
Ball Pass – 10 reps
Lie on your back with your arm and legs reaching toward the ceiling hold the ball with your hands. Lower your arms overhead and your legs toward the floor. Return to starting position, switch the ball and hold it with your feet. Lower your legs while reaching your arms overhead. Return to starting position.
Inner-Thigh Squeeze – 15 reps
Lie on your side, and place the exercise ball between your feet. Slowly lift the ball up toward the ceiling, working your inner thighs and hips.
Stability Ball Fly – 10 reps
The Stability Ball Fly works your chest and tricep muscles.
Back Extensions – 20 reps
Stability Ball Back Extensions work the thigh muscles, and the lower, middle, and upper back.
Repeat these eight exercises two to three times for max results.