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Strengthen Your Core Using an Exercise Ball

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From Quick Guide: Medicine Ball Training 101

Summary: Learn how to flatten your belly and strengthen your core in this free how-to video on exercise ball fitness and workouts. Burn fat and build muscle at home!

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By Jamie Smithers
eHow Presenter

Jamie Smithers has been a fitness model for over two years, working for Nike, VPX's Redline, and being featured in Oxygen Magazine. She has led cardio-bootcamp classes for two years...read more

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Video Transcript

"In this segment we're ready to really get started, we're working on the main goal; our core when we use a balance ball. As you can see the balance ball creates an unsteady surface for your body and that's the whole idea to add to a regular crunch. On the ground, the ground is already steady for you so you're just doing a normal crunch and you're pulling and you're working your ab muscles, but not nearly like when you're using a balance ball. When you're using a balance ball you have to work and focus on your legs, you have to focus on your stomach, you have to focus on your back as well as your head and neck and the position of the entire body. So let's get started. You're going to sit on top of the ball about the center here, you want to work your feet all the way down. It's very important that you try to make your body parallel with the floor and the ball. The ball should be on the upper part of your back, your hands behind your head, elbows not too far in towards your face and just begin a nice crunch. Now this is working enough of your abs that you do not need to come all the way up. If you're coming all the way up into here, you're going to over exert your back. You want to be sure to just keep it nice and easy. You'll feel a pull all the way through your quads, your lower back and your abs. You'll feel it even down into your calves because I'm trying to balance my body out on the ball. Now, if I lose control you can feel the ball moving back and forth, that's why it's so important to keep your abs completely tight so that you're not moving anywhere. Now as you do these, it's really important to do consistency and start different repetitions. So you can start with 12, 15, 20, whatever you're comfortable with. I like to do three sets of 20, but you can add that the more and more you feel that it's actually working and you're really going to get a great workout from this. "

eHow Article: Strengthen Your Core Using an Exercise Ball

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