Stability balls don't look like much - just round balls of durable rubber, but they will challenge you to work your body as a unit, increasing core strength while improving your posture and strength.

For example, when performing a bicep curl with a dumbbell as shown above, you are actively moving the bicep muscle through its range of motion. On the ball, though, while one muscle group is moving, the other muscle groups are stabilizing and maintaining balance and posture. Considering that most of our muscles work as stabilizers throughout the day, this kind of training is especially beneficial.

Traditional strength training exercises do not challenge balance, and since sport deals with balance, this method of training is working two important areas in one exercise.

With the stability ball you can make the exercise easier or more challenging by changing your position on the ball. By getting accustom to the ball and by using it frequently you will quickly learn new methods on how to use the ball.

Stability Ball Exercises

To add a new dimension to your strength training workouts try these exercises for your trunk and upper body.

Abdominal Curl

Sit on the top of the ball. Keep your feet about shoulder width apart, walk your feet away from the ball as it rolls up your back. Continue walking until your lower and middle back are fully supported by the ball. Place your fists at your temples. (If your neck fatigues, place one or both hands behind your head for support.) Slowly curl your trunk, lifting your shoulders and upper back off the ball. Return to the starting position.

Trunk Flexion

Kneel on the floor with the ball in front of your body. Place your hands on the ball and lower your body over the ball until your trunk is supported. Keeping your feet and knees on the floor, your head in line with your spine, and your hands on the side of the ball, use the muscles in your lower back to lift your chest slightly off the ball. Return to the starting position.

Kneel with the ball in front of your thighs. Place your hands on each side of the ball and lower your body until it's supported by the ball. Walk your hands forward on the floor as the ball rolls down your body. Stop when the ball is centered under or below your hips.

Place your wrist under your shoulders. Maintain a neutral posture and lower your chest to the floor. Without locking your elbows, return to the starting position.

Back Fly

Kneel with the ball in front of your thighs. Lower your body until it's supported by the ball. Place your hands, palms down, to the side on the floor. Straighten your legs so that just your toes touch the floor. Without lifting your chest off the ball, slowly lift your arms to the side until your hands are approximately shoulder height. Slowly return to the starting position.

Final Thoughts

The exercises that you can use on the stability ball are almost endless. Be creative. When you add the use of the ball to your training you are doing a number of things: 1) you make training more fun and interesting; 2) you are developing strength; 3) and you are building balance / coordination training into your workouts - all of which help you reach your goals.