The stability ball is a great tool to improve the strength of the abs and the lower-back. Because it is a little unstable and you must constantly adjust to remain balanced, use of the stability ball improves the functional strength, balance and flexibility of the body.

1)Ab Roll Out

Start on your knees facing the stabilty ball, back of your hands resting on top of the ball.

A beginner version is to next roll out on your arms, keeping your hips aligned with your knees. Feel the stretch in your core. Roll back in and repeat.

A more advanced version of this exercise is to roll out bringing your hips with you and keeping your core solid as you work it. Roll back in and repeat for 15 reps.

2)Push Up On Ball

Start in a plank position, hands under your shoulders, legs resting on ball, feet flexed.

Come down, bending at the elbows, and push back up to starting position. Repeat 15 times.

3)Single Leg Lift

Start in plank position on ball.

Pushing one leg into the ball to balance, raise the other leg squeezing your glutes.

Lower leg and switch sides. Alternate legs for 20 reps, keeping your core tight as you go.

4)Backward Ball Lift

Lie on the floor, hands at your sides in front of you, ball between your feet resting on the floor.

Squeeze your glutes as you lift ball off the floor to touch your body. Lower slowly and repeat 25 times.

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