Published: Nov 09, 2012 7:22 AM EST
Updated: Nov 09, 2012 8:26 AM EST

(FORT MYERS) AP - One look at any gym in the country and you’ll see that everyone is playing ball. Stability balls are exercise’s version of a software upgrade – adding more tricks, more advantages, and faster results. Wink News Fitness Expert Mike Drumm is here today to help us work our core and “HAVE A BALL” stability training.
 
There are many benefits to incorporating stability ball exercises into your workout. The most obvious being they keep you unbalanced during most moves, meaning that your core has to do extra work to keep you stabilized. It’s like an ab workout throughout your whole circuit! These core muscles are essential for stability and good posture, but are often overlooked when exercising with fixed position equipment like benches and machines. This circuit works at home or in the gym. All you need is a stability ball!
 
Choosing the Correct Ball
You can pick one up at Target or Wal-Mart for around $20… Sizing is important, this one is a 65cm ball, it’s good from 5’5” to 6’, a 55cm ball would cover 4’11” to 5’5”. You also want to be sure it is inflated properly so it isn’t to soft or too firm.
 


TOTAL BODY Stability Routine
Start with a dynamic warm-up, overhead squats can help you stretch and knee raises are great to get the blood flowing
Move to a kneeling position, place forearms on the ball
PLANK
ROLL OUT
PUSH-UP
Next, lie prone on the ball with the belly button centered
Assisted and advanced HYPEREXTENSION
ARM-LEG EXTENSIONS
Move the ball so the shins are resting on top
PUSH-UP single leg variation
KNEE TUCK
PIKE
Move to seated with ball under the lower back
CRUNCH
Lie on Floor with ball placed between feet
LEG LIFT to BALL PASS
 
Ball Table Top / Plank
Lie on your knees, place your forearms on top of the exercise ball in front of you, elbows at 90 degree angles and back straight. Raise your knees from the floor by rolling forward on the ball until your legs are fully extended and return back after a short pause. Keep your back straight throughout.
Ball Push Up - on Knees:
Kneel down in front of the ball with your hands on top of the exercise ball, back extended. Push yourself up by extending your arms and slowly lower yourself back down after a short pause. Breathe out while pushing and breathe in while returning to starting position.
Ball Push Up
Lie prone with your hands on top of the exercise ball, legs and back fully extended. Push yourself up by extending your arms and slowly lower yourself back down after a short pause. Breathe out while pushing and breathe in while returning to starting position.
Ball Hyperextension
Kneel down in front of the exercise ball, your belly pressed on top of it and place your hands on each side of the ball. Extend your back by extending your arms and legs and return to starting position after a short pause. Breathe out while extending and breathe in while returning to starting position.
Ball Arm-Leg Extension - Alternating
Lie prone on top of the exercise ball, your belly pressed against it and maintain balance with your feet and hands on the floor. Extend your left arm and right leg out and up and lower them back after a short pause. Alternate sides after each repetition.
Ball Push Up - Feet Up
Lie prone with your thighs on top of the exercise ball, legs and back fully extended and hands on the floor, elbows bent. Push yourself up by extending your arms and slowly lower yourself back down after a short pause.
Ball Jackknife / Pike
Place your ankles on top of the exercise ball, legs extended, chest facing the floor and extend your arms to lift you from the floor. Keeping your weight on your extended arms, roll the ball in by bending your knees and hips and extend your legs back after a short pause.
Ball Squat - One-Legged
Stand with one ankle on top of the exercise ball behind you and crouch down until your knee is at a 90 degree angle. Raise yourself up by extending your leg and slowly lower yourself back after a short pause. Alternate sides after each set.
Ball Crunch
Lie on your lower back on the exercise ball and place your hands behind your ears. Roll your shoulder blades up and lower yourself back down after a short pause. To avoid straining your neck, look straight up instead of looking at your knees.