Exercise balls, also called medicine balls or weighted balls, are a highly versatile fitness tool for people of all fitness levels.  Core exercises are particularly conducive to the addition of an exercise ball, and adding one can give your core the ingredient it needs to kick into high gear.  The concentrated weight of the ball shape puts the weight exactly where it needs to be, forcing you to primarily utilize the core muscles to complete the exercise movement. 

How to Get Started

For core exercises, invest in an exercise ball about the size of a basketball—preferably with no handles.  Once exercise balls came on to the fitness gear scene, innovation led to handles to make it easier to hold.  The only problem with making it easier to hold is exactly that.  If you are gripping handles, the muscles used to grip are stealing precious resistance from your core!  As you go through your core exercises, you end up with your arms doing more work than you want.  An exercise ball with no handles minimizes this, and ensures the focus of resistance where you want it to be.

Start with a ball anywhere from 5-10 pounds depending on current strength levels. Major sporting goods stores carry a selection of exercise balls in their fitness section, and it is a good idea to swing by and test out the various weights.  Because the weight is in the form of a ball, it can feel slightly different than you expect.

Top Exercises to Strengthen You Core Using an Exercise Ball

Start by just standing and holding your new exercise ball.  Literally just standing and holding it will activate your core muscles as your body attempts to balance the new weight.  Once you are comfortable with the exercise ball, its time to strengthen your core with these proven exercises:

Twisters

Stand holding the exercise ball with two hands directly in front of your chest. The closer the exercise ball is to your chest during all exercises, the more effective they will be.  Keeping a stable base with your feet, twist from your core aiming for a 90 degree rotation of your upper body.  Do not reach with your arms, think of the exercise ball as an addition to your body weight.  Twist the opposite way; do not stop at center, aiming for a 90 degree rotation in the other direction.  Keep twisting for 20 total repetitions.  If you have an exercise buddy, have them put up their hands as guides to tap with the exercise ball.

Classic Crunches

Give your classic crunches some punch by adding an exercise ball.  Here, you can lie on an exercise mat, knees bent so that your feet are flat on the ground.  Hold the exercise ball in your hands and outstretch your arms towards the ceiling.  Lift your shoulders and upper back off the ground as you reach the ball directly up to the ceiling.  Return to the ground, and then repeat for a total of 10-15 repetitions. 

Sit-Ups

Take the same position as the classic crunch, but position your toes against a wall.  Holding the exercise ball close to your chest, use your core to sit all the way up.  At the top, extend your arms to tap the wall.  Bring the ball back to your chest and return to the starting position.  Repeat for a total of 10-15 repetitions.

Adding and exercise ball to your core strengthening routine will provide immense benefits.  Start with these effective exercises to see, and feel, results fast.

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Author David Spark is a personal trainer based in Newcastle UK, described by his clients as 'Simply Awesome'.

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