exercise balls

You've done the side-to-side rolls and the leg lifts. You can do the recommended sets in half the time. Now you're ready for something more challenging. Bring your exercise balls along for a look at a more advanced workout. Make sure it's properly inflated, and that you're ready for the new direction you're about to take.

You may think you've done all the rolling you can stomach, but you've never rolled like this before. Situate the balance ball under your legs, supporting your torso with your arms in a push-up position. Keep your back straight and your hands apart for balance. Slowly roll to one side, letting the farther leg slide off of the ball so that only one leg is making contact. Continue to keep the free leg straight. Slowly roll back into the start position before repeating on the other side. Ten reps on each side constitute a set. Try to work up to three sets per workout.

Balance ball push-ups may already be a part of your routine. If they aren't, start utilizing them. Again, position the ball under your legs, using your arms to support your torso and keeping your spine straight. Bend your arms to lower your body, as in a typical push-up, and then return to the start position. When you've worked up to two sets if eight, switch to a one-armed version. You may have to use your legs to remain stable, squeezing the ball to prevent it from rolling. Try to reach two sets of five per arm, per workout.

Grab a friend for the next advanced exercise ball exercise. Lie back on the ball, rolling it until your lower back and hips are supported. Keep your back straight and use your legs for balance. Your friend can hold your feet to increase stability and prevent tipping. Raise your arms or place your hands behind your head, and do crunches, right there on the ball. Try ten reps for a set. If you get bored, bring your shoulders toward the right, and then the left. One set per side, in addition to one set of regular crunches, is ideal.

If you've never worked on your side before, this will be exciting. Ask your friend to hold your feet again, but this time, lie on your side. Spread your legs for stability and rely on your partner. Raise your arms overhead and curl your body upward, toward the ceiling. Try for ten reps to make a full set. Don't forget to switch sides and do another set before moving on.

There are so many advanced moves for exercise ball workouts. Don't give up on the ball when you've run through the beginner's routine. Move onward and upward, taking that valuable equipment with you. When you're ready, you can even add weight-bearing exercises to your repertoire without ever storing that balance ball. Remember, our tools support us, no matter what our experience level. It's our responsibility to use them in the best way we can.