Women's Health Exercises With a Ball

Working out with an exercise ball or a stability ball has many advantages. These fitness balls help to improve coordination, balance, flexibility and core strength. Using a stability ball for certain exercises puts an emphasis on the core, which is made up of the abdominal muscles, obliques and lower back muscles. Having a strong core is essential for supporting your spine and preventing back pain, which are things that contribute to good health.

  1. Stability Ball Rollout

    • A stability ball rollout helps to engage the deepest muscles of the core. This exercise targets the entire core, from the upper and lower abdominals to the oblique muscles. Kneel on an exercise mat with your hands on a stability ball in front of you. Make fists with your hands and slowly roll the ball forward as far as possible. You should end up with your elbows on the ball and your body -- from your head to your knees -- will form an incline. Pull the ball back in towards you and roll up. Perform three sets of 10 rollouts.

    Stability Ball Bird Dog

    • Bird dog is a yoga move that even non-yogi's can do. This exercise primarily targets the back and shoulders, but it could also be a good core toner when a stability ball is added to the traditional exercise. Lie on your stomach on top of an exercise ball with your hands and feet slightly apart on the floor. Your palms should be flat on the floor and your knees should be slightly bent with only your toes touching the floor. Raise your right arm up while also raising your left leg up. Lower your arm and leg and repeat with the left arm and right leg. Perform three sets of 10 raises.

    Stability Ball Jack-Knife

    • The jack-knife exercise is no joke. It targets the entire core as well as your arms. Lie on your stomach on top of a stability ball. Dive over the ball so that your hands are on the floor. Walk your hands forward only until your shins are on the ball. Your hands should now be under your shoulders and they should remain this way for the rest of the exercise. Slowly pull your knees to your chest, letting the ball roll to the top of your feet. Push the ball back out until your legs are straight. Keep your back straight throughout the exercise. Perform three sets of 10 repetitions.

    Stability Ball Leg Curl

    • The stability ball leg curl is an exercise for the hamstrings and glutes. This exercise requires balance and can be difficult at first, so work your way up to more repetitions and sets as you feel comfortable. Lie on your back on top of an exercise mat with your lower legs extended straight and your calves on a stability ball. Extend your arms straight out to the sides. Lift your glutes and lower back off the floor. Pull your knees into your chest by bending them and let your feet roll the ball toward your glutes. You should be balanced on your shoulders while using your arms for support. Lower your body back down by straightening out your legs. Perform three sets of 10 repetitions.