Stability balls are a great training tool for every exercise program. Any movement done on an unstable surface such as a stability ball is inherently more challenging. This week’s exercise—the stability ball lower back/core work series. Review the first three exercises, stability ball with squats, stability ball with lunges, and stability ball with pushup plank.

The first exercise in this series is the alternate arm/leg lift. Lie face down with the ball under your lower torso/pelvis. Place hands on the floor in front of you with feet behind you shoulder width apart. Lift opposite arm/leg and hold for a count of three. Lower to the floor and repeat. Perform 10-15 repetitions on each side.

Next keeping your hands on the floor, place your feet together. Keep your spine long and hips tight as you squeeze your glutes & abs to lift both legs together at the same time for double leg lifts. Keep your trunk in a straight line and don’t overarch back. Work up to a set of 10 repetitions. Remember to perform this movement in a slow and controlled manner.

While still on the ball, reach arms out to the side and press the tops of your feet into the floor. Exhale, stabilize hips, supinate hands (rotate palms upward) and extend your thoracic spine towards the ceiling. Try 5 repetitions each with a count of two at the top of the movement.

A basic elbow plank on a stability ball will really challenge your core muscles. Put your elbows on the ball and perform a basic plank as you learned in the Fit Woman NYC Basic Training Series. Make sure your chest is off the ball so that your upper body weight is supported by your forearms. Keep abdominals contracted and back straight.

Lie on your back with legs on top of a stability ball hip width apart. Tighten abs and squeeze legs into ball and together to raise it off the floor. Curl upper body and cradle your neck in hands. Bring knees into chest and than lower as far to the floor as you can with a flat back. Repeat for 15 repetitions. Straighten legs and switch ball from knees to ankles. Again, curl up and gently hold your neck while lowering legs 3 inches towards ground and than pulling back to center. It is important to maintain a neutral spine throughout the entire range of motion. Don’t allow back to excessive arch off the floor. If it does, simply shorten your range of motion.

Melissa’s Stability Ball Series builds on her introductory Basic Exercises Series where she demonstrates Body Squats, Lunges, Planks, Improving Balance, Bridges, and Push Ups. Review last week’s introduction to determine what size ball you should be using. (Most gyms provide stability balls for their clients or you may purchase your own at a sports equipment supply store or online at Perform Better). Review the basic exercises by clicking on each title.