Stability balls can improve muscle tone, increase muscle endurance and strength, restore or improve flexibility, enhance spinal stability, help you lose weight, and improve your balance, posture and coordination.

Stability balls are especially effective in targeting your abdominal and lower back muscles. Many common exercises, such as the ones listed below, are enhanced by using a stability ball because the trunk musculature is simultaneously working to balance and stabilize the body.

Stability balls originated in Switzerland approximately 90 years ago where they were predominantly used by physiotherapists. They remain popular as a rehabilitative tool, however, over the past few years they have increased in popularity in the fitness industry as they offer a fun, versatile, and effective workout. Here are some great exercises that can be performed with a stability ball.

Ball Squats

Standing on the floor with the ball pressed between your low back and the wall, walk your feet out one or two steps in front of your body and place them shoulder width apart. Place your arms directly out in front of your chest for balance and slowly bend your knees and hips into a squat position, allowing the ball to roll up your back. Pause when your thighs are parallel to the floor and then return to the starting position. Remember to move in a slow and controlled manner and avoid letting your knees go forward beyond your toes. Perform two to three sets of 10-20 repetitions depending on your comfort level. This exercise is great for your legs and trunk stability muscles.

Hamstring Walk-Ins

Lying on your back, place your feet on the ball with your hands on the floor by your side. Lift your hips off of the floor so that your body is straight. Keeping your hips lifted, bend your knees rolling the ball towards your buttocks and then return to the starting position. Perform two to three sets of 10-20 repetitions depending on your comfort level. The effort should be felt in your hamstrings and gluteals and is also effective at strengthening many of your trunk stabilization muscles.

Stability balls cost around $40.00 to $50.00 and can be found at most sporting good stores or medical supply stores. Be sure to purchase your ball at a store that will inflate it and ensure that it is the right size for your body. When seated on a correctly sized ball, your hips and knees should be close to a 90 degree angle.

Check with your doctor before starting an exercise program and be sure to pay close attention to exercise form. Join in on the fun next week as we add some new exercises to your stability ball workout.

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.